Feel the Burn! Treadmill Workout with Medicine Ball

To say I love to run is definitely a stretch. I don’t love running itself, but I love the way it makes me feel so I continue to do it. The weather is cooling down here in Michigan so I’ve been soaking up the last few days of outdoor activity. Since I’m not one of those people who will bundle up and run in all temperatures, I’ll be taking my runs inside very soon and know that most of you will be too. Cold temps and indoor runs can get tedious, so I’m sharing a treadmill workout that will help keep you motivated in the gym – myself included!

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Before you get on the treadmill grab a medicine ball. Yes, you’re going to use the medicine ball while you’re on the treadmill. It will get heavy quick, so grab something that feels a little light, you’ll thank me later.

You can hold the medicine ball in front of you or rotate from side to side with each increase in incline.

If you do not feel that you can safely hold a medicine ball while on the treadmill, please do not attempt it. Also, be careful getting off and on the treadmill.

the workout

1. Begin warming up at 3 mph and incline at 3% – 1 minute
2. Increase speed to 3.5 mph and incline at 5%  – 2 minutes
3. Increase speed to 4 mph and incline at 8% – 3 minutes

Pause treadmill

Get off treadmill and place medicine ball on the floor for medicine ball push-ups. Feel free to adjust your position – if you can’t do a pushup on your feet go to your knees. Place left hand on medicine ball and do ten push-ups and then move ball to the right hand and do ten push-ups.

the body book - cameron diaz

Come back to your feet and do 20 squats with the medicine ball. (For more detailed instructions for using the medicine ball, head over here.)

Get back on treadmill without medicine ball.

If you’re using a timer app allow 1 minute to 1 minute and 30 seconds for the work off of the treadmill.

  1. 1. Continue speed where you left off, 4 mph at 8% incline – 3 minutes
  2. 2. Increase speed to 4.2 mph at 10% incline – 2 minutes
    3. Increase speed to 4.5 mph at 12% incline – 1 minute (You can do anything for one minute!)

Pause treadmill

Get off treadmill and grab medicine ball for medicine ball push-ups. If you can’t be on your feet go to your knees. Place left hand on medicine ball and do ten push-ups and then move ball to the right hand and do ten push-ups.

Come back to your feet and do 20 squats with overhead presses with the medicine ball. Squat down and keep ball at chest then lift arms overhead when you stand. If you’re using a timer app allow 1 – 1 minute and 30 seconds for the work off of the treadmill.

Hop back on the treadmill for a one mile jog to finish it off. I recommend starting at 6 mph to keep your heart rate up, but you can also do a speed walk if running is to hard on your knees or you’re just not feeling it.

running tips

Two things have really helped me stick to a running workout:

1. I started listening to podcasts while running or working out and time now flies by. It’s a nice change of pace from music and keeps my mind occupied. I also feel super productive because I’m not only getting my workout in, but I’m filling my mind with positive and affirming thoughts and/or learning about something new.

2. I use the Seconds app for my workouts so I’m not staring at the timer on the treadmill. If you’re wearing your headphones it will automatically prompt you on what to do so you don’t have to stare down at the treadmill’s timer for your entire workout.

Try more of Cat’s workouts: The Medicine Ball SLAM Workout, HIIT Total Body Workout, and 10 Minutes to Strong Lean Legs.


CAT GOLDEN started Nine Lives Health and Mind to help others feel like the absolute best version of themselves. She has a background in pediatric nursing and now does her wellness business full time. She does this through working with individuals and groups conducting weight loss programs, help with athletic performance, increased energy and mindset training. She has been a fitness enthusiast for the last decade and believes that where focus goes energy flows. Focus on gratitude and moving your body and watch how your life can change! (You can also see posts from Cat under The Resource Girls)

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