When lifting, you are constantly switching up your routine so your body can’t adapt to your muscle-building plan. Again, the same idea should be used for your cardio routine.

Your body is highly adaptable and it should face new challenges to keep it from plateauing. Here’s the step-by-step process to keep your body guessing and always progressing.

TRAINER – Brandan Fokken
IFBB physique pro, Bodybuilding.com and Dymatize athlete.

Your unique treadmill workout plan in 3 steps


unique cardio workout


Step 1: Choose your cardio style strategically

The first thing you should incorporate into a cardio session for optimal results is obviously High-Intensity Interval Training (HIIT). HIIT is the most efficient way to burn more calories without committing to a lot of time.

HIIT intervals can vary between 15 seconds to two minutes. Deciding on a time frame will be based on your current endurance abilities. Don’t automatically assume the word “interval” always means sprints.

You can easily switch up or switch out your interval training by alternating between sprints, air squats, jump rope, scissor jumps, pop squats, quick feet, kettle bell swings, etc.

It can be anything you want so long as the tempo and movement keeps your heart rate up.


Step 2: Choose the perfect speed

The second part of keeping cardio interesting is manipulating the speed. The speed you choose should be challenging, but safe. It should keep your heart rate up, but not promote injury.

Choose a speed during cardio that makes you feel you’ve given maximum effort for the “on” intervals and choose a speed that gives you enough time to recover on the “off” intervals to get you ready for the next round.


unique cardio workout


Step 3: Get your incline up

The third component that should be used is the variability of the incline you utilize. Increasing the incline will continue to challenge your body without changing anything else.

When your body is starting to adapt to your routine but you aren’t comfortable increasing the speed or have the time to go longer, this is when cranking up the incline should be incorporated.


Putting it all together for an effective, unique treadmill workout

On a treadmill you can combine these components to create a cardio session that’s constantly changing to challenge both body and mind.

By following a similar protocol and manipulating the interval time, speed, incline, and total time you never have to do the same cardio session twice – the true secret to all-time success.

Here is an example of a cardio session that can be performed on a treadmill:


unique treadmill workout


The unique treadmill workout for crazy (good) fat loss


Part 1

Total time: Approx 35 mins

2-5 min (warm up)Walk3-3.50
1 minLunge2-2.51
2 minSide step left2.5-3.01
1 minLunge2-2.51
2 minSide step right2.5-3.01
1 minLunge2-2.52
2 minSide step left2.5-3.02
1 minLunge2-2.52
2 minSide step right2.5-3.02
1 minRun6.0 or greater2


Part 2

Total time: Approx 35 mins

1 minLunge2-2.53
2 minSide step left2.5-3.03
1 minLunge2-2.53
2 minSide step right2.5-3.03
1 minLunge2-2.55
2 minSide step left2.5-3.05
1 minLunge2-2.55
2 minSide step right2.5-3.05
1 minRun6.0 or greater5

Avoid plateauing physically and mentally by utilizing a cardio protocol that keeps you constantly moving and using your full body. By incorporating this 2-3 times a week into your routine, and with the results you’ll see, you’ll never want to do traditional cardio again.


2-5 minutes walking at 3.0-3.5mph on a zero incline.


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