Leave The Treadmill Turned Off For A Better Interval Workout

Leave The Treadmill Turned Off For A Better Interval Workout

Normally you do sprint intervals on a moving treadmill by alternating between rest and running at its fastest setting, but try this advanced twist: leave any treadmill off, and use your own two legs to power the belt for an incredible sprint workout.

These “deadmill sprints”, as they’re called, are a worthy workout challenge because you have to counter the drag of a still treadmill belt from a dead-stop (shout out goes to Kandace Hudspeth, Vice President of Marketing at Bodybuilding.com, for showing me this).

When you begin, make sure the treadmill is off and place both hands on the handle in front of you. No need for a death grip — you want to keep your arms and shoulders loose, yet have something to brace against. Using the handle for support, push and start digging your toes as if you’re trying to run while pushing a heavy object (like a prowler push). It will take some grunting to get the belt moving at first, but once you do the real challenge is in keeping it moving while sustaining decent speed.

You’ll soon realise that you can’t keep this up for very long, which is normal. Just like you do with a high-intensity interval training-like workout, the idea is to figure out your work-to-rest ratio (work for 10 seconds and rest for 50 seconds, for example) and stick with it. I did this myself the other day, and I can say that repeating five to six times is more than enough!

The video linked above, by Fitness Mentality, demonstrates how the exercise is done.


  • Good way to wear a groove in the baseboard and track imo.
    Depending on how the thing is geared and how big the motor is you will get different results from different machines. Worse however, is that you will be forcing a downward pressure directly onto the baseboard without any air getting under the track for cooling and friction negation. When you have the thing running you are placing a lot less pressure onto the baseboard when using it properly. And yes I know you are supposed to use lubricant between the track and the baseboard, but my initial point stands, with or without lubricant.

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