Treadmill workouts can be a slog. These 5 hacks can make indoor walking and jogging more fun.

Treadmills are a staple of every gym, but not everybody loves them. For some, the monotony of walking or running in place makes it the “dreadmill.”

But there’s a good reason to use the machine, says Kaleigh Ray, an exercise physiologist and personal trainer who reviews cardio equipment for Treadmill Review Guru. “I really like treadmill workouts as exercise because they translate to activities of daily living so well,” she tells Yahoo Life. “Most of us need to walk as a regular part of our day, and improving our walking ability makes engaging in enjoyable activities like walking tours, amusement parks, concerts and more easier.”

As Harvard Health notes, treadmills engage key muscles — such as the quadriceps, calves, glutes and hamstrings — that help with balance and endurance. In addition to being a cardio workout, they’re also considered a weight-bearing exercise, which is important for improving bone density. While using a treadmill can be harder on your joints than, say, gliding on an elliptical, treadmills do provide a cushioned, consistent surface that may be safer compared to outdoor runs.

Treadmills are also versatile: The speed can be modified according to your preferences, so you can go for a slow stroll or a heart-pumping sprint. Many models also include the ability to adjust the incline, allowing you to get a more intense, hill-style workout that boosts calorie burn while strengthening your lower body.

Another bonus: When temperatures drop, they allow you to take your outdoor runs inside where it’s nice and warm. Looking to try a treadmill for your winter workouts or just want to make your treadmill time less of a drag? Here’s what experts recommend to kick your treadmill workouts up a notch — and have a little more fun in the process.

Try the 12-3-30 method

This treadmill workout routine exploded in popularity, thanks to influencer Lauren Giraldo's posts about it. To do it, set your treadmill to a 12% incline with a speed of 3 miles per hour, then walk for 30 minutes.

Sounds simple? Umm, think again: This exercise is surprisingly difficult, especially if you don’t hold onto your machine hand railings, which forces you to use your core to stabilize yourself. And as a form of low-intensity steady-state cardio (or LISS), the exercise can help burn calories, while also engaging your glutes, calves, quads and hamstrings.

Ray likes this trend because even nonrunners can get their heart pumping. Just don’t worry if you’re not following those numbers exactly. “Though the 3 miles per hour speed will suit most exercisers, beginners should feel welcome to go slower, while advanced exercisers should consider walking faster,” Ray says.

Do this five times a week and you’ll hit the 150 minutes of moderate exercise weekly target recommended by the Centers for Disease Control and Prevention.

Go for cozy cardio

If you’ve ever seen someone sprinting for their life on a treadmill and thought, “That’s definitely not for me,” there’s no shame in going with a softer approach that suits your style. Hope Zuckerbrow, a content creator on TikTok, coined the term “cozy cardio” to refer to low-impact exercise with relaxing vibes, like walking on a walking pad (or, ahem, treadmill) with a coffee on hand and the TV in front of you.

Instead of forcing yourself to run, pick a slower pace that allows you to walk while you catch up on your favorite show. This also motivates you to keep going until the end credits roll, making a 30-minute or even hourlong workout feel more manageable.

Try fartlek training

“Fartlek training, which means ‘speed play,’ involves random speed changes to keep your body guessing,” Michael Betts, of U.K.-based TRAINFITNESS, tells Yahoo Life.

Created by Swedish Olympian Gösta Holmér in the 1930s, fartlek training aims to improve both speed and endurance by alternating between periods of fast running and slower recovery at varying intensities. For example, you might start off with a light jog at 4 miles per hour for a few minutes, then sprint for one minute at 10 miles per hour, then recover with a walk.

Unlike high-intensity interval training, which is designed to have specific intervals (running at a specific speed for 30 seconds, then recovering for 15 and repeating that multiple times), fartlek training is less regimented. Just ramp up the incline or speed when you see fit and bring it back down as you wish.

Mixing short bursts of high-intensity sprints with slower jogging or walking intervals can help you build cardiovascular strength, enhance muscular endurance and boost your calorie burn while keeping your workouts fun. Plus, you can follow your mood and energy level to assess how hard you want to go that day.

Go backward — or side to side!

Who says you have to face forward on a treadmill? As Cara Dobbertin, a personal trainer and physical therapist with Practionr, tells Yahoo Life, switching up your orientation on a treadmill has some benefits.

“Walking backward or sidestepping on the treadmill can actually be helpful for engaging different muscle groups, as long as you keep it slow,” she says. For example, backward walking (which showed balance, walking speed and cardiorespiratory benefits for the participants of a small 2021 study) helps strengthen the quads, while sidestepping is good for targeting the hips.

There is a word of caution, however. “Since these moves can feel less stable, it’s a good idea to start slowly, use a low speed and hold onto the handrail until you’re comfortable,” Dobbertin says. “These are good exercises if you’re used to the treadmill but might be best to avoid if you’re just getting started.”

Want to try it for yourself? Start at a low speed (0.75 to 1.25 mph) and don’t forget to hold on.

Turn your treadmill time into a concert

Taylor Swift famously sang her entire set list for the Eras Tour on a treadmill to practice for her three-hour concerts. Screaming “Shake It Off” not for you? No need to sing along: Listening to music you enjoy while working out can improve your overall performance, studies have shown. It can also motivate you to work out longer and harder.

One fun way to incorporate music into your treadmill routine is to create playlists according to the pace of each song. TikToker Allie Bennett’s Chappell Roan playlist, for example, calls for a brisk walk or light jog to “Red Wine Supernova" at a 4.2 mph pace, then cooling down to 2 mph for “Casual.”

1 last thing: Use your treadmill safely

Working out on a treadmill is an easy way to sneak cardio into your workout, especially in colder months when outdoor walks and runs are more challenging. Just be sure you’re using the machine safely. Here’s what Jill Becker, a certified run coach and personal trainer at Life Time, recommends:

• Hold the treadmill rails lightly to avoid reducing your workout's effectiveness and putting unnecessary strain on your arms and shoulders.

• Keep your gaze forward to maintain good posture and prevent neck strain during your workout.

• Warm up properly and ease into your run to avoid injuries when increasing speed or intensity.

• Wear proper running shoes to ensure comfort and reduce the risk of injury while using the treadmill.

• Take rest days and listen to your body to prevent burnout and minimize the chance of overtraining injuries.

• Stay hydrated throughout your workout to support performance and maintain overall health.