Are you addicted to the treadmill? Logging in hours on the machine but seeing little or no results? The treadmill can be a friend or foe when it comes to getting in shape because it will give you a great cardio workout, but doesn’t do much for muscle training. You can spend hours walking, jogging and running on the treadmill, but your body will soon adapt to the routine – which means you won’t be able to burn nearly as many calories as you want to.

Cardio training on the treadmill is great for your heart, but if your goal is to burn fat and get in shape fast, you’ll need to add some resistance to the mix. Here are some easy ways to make your treadmill workout count:

1. Walk with ankle weights. Strap on some ankle weights to add some instant resistance to your workout. They will feel strange at first, but you’ll get used to them within a few sessions. The extra weights will give your lower legs a better workout, and this will also help you become stronger in the long-run.

2. Walk with dumbbells. Turn your treadmill routine into an upper body workout by adding 3 to 5 lb.
dumbbells to the mix. Just hold them by your side as you walk, or do short bicep curls for some extra resistance.

3. Wear a weighted belt. You can strap on a few extra pounds of weight around your waistline if you prefer not to carry dumbbells or use ankle weights. These belts will help to balance out your weight and turn your usual routine into a total body conditioning program.

Don’t forget to stay well-hydrated throughout the workout, and eat the right types of foods before and after your session. Keep a water bottle by your side during the routine, and make sure you’re drinking at least 10 – 12 cups of water to avoid dehydration. For food, eat a small serving of protein right before the workout and a mix of protein and carbs right after to keep your energy levels in check.