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One Machine, Unlimited Hotness

A single piece of gym equipment can tone your abs, arms, chest, back, butt, and legs—basically, everything!—in just 30 minutes. Welcome to the most innovative workout you’ve ever tried.


By Danielle Mcnally
Photos by NICK IRVING/GALLERY STOCK
5 min

There’s a reason it’s been dubbed the dreadmill: Moving in one direction at a steady speed can be…zzz—not to mention, bring you to a fitness standstill. “Most people get on a treadmill, and within five minutes, they are so bored,” says David Siik, creator of Equinox’s Precision Running program, “but having a plan can change everything.” Especially one that combines calorie-torching cardio with muscle-defining strength training.

Enter this routine, created exclusively for Cosmo by Siik; certified trainer Kira Stokes, founder of the Stoked Method training technique; and certified trainer Anna Kaiser, founder of AKT fitness. “I tend not to look at pieces of equipment as having boundaries,” says Stokes. A treadmill can be a step, a platform, a mat, a reformer—you get the idea. Hop on and get head-to-toe hot.

The Strength Training

PIKE-UPS
Get in high-plank position behind the treadmill, hands on the floor with wrists slightly wider than shoulder-width apart and feet on the conveyor belt about midway up the treadmill. Lift hips high [shown] as you use feet to pull the belt toward hands. Pause for 2 seconds, then jump or step feet back to starting position. That’s one rep.
PRO TIP: “This is like a jackknife on crack!” says Kaiser. It requires serious core strength to pull off. If you’re struggling, keep your hips up but bend your knees. “You’ll still engage all the same muscles, but you’ll decrease the load on your abs.”
HANDLEBAR DIPS
Stand facing away from the console, hands gripping handlebars on either side of your body, palms facing in. Straighten arms, and bend knees to lift feet off belt behind you. Bend elbows, lowering until upper arms are parallel to the handlebars (or as close as possible) [shown]. Straighten. That’s one rep. Continue without touching feet to belt.
PRO TIP: If you need more support, put one foot down for a couple of reps, lift it up, then switch to the other side,” suggests Kaiser. It’s better to bend elbows all the way with a toe touching than to do baby dips with no help. Dipping pro? Tuck your knees up in front of you for extra core engagement.
HANDLEBAR ROWS
Crouch down, facing away from console. Reach arms up to grip handlebars on either side of your body, palms facing in. Extend legs in front of you, feet flat on the floor, arms straight, and body aligned from head to toe. Bend elbows, lifting body toward handlebars until upper arms are parallel to floor [shown]. Pause for 2 seconds, then straighten arms to lower. That’s one rep.
PRO TIP: Essentially an upside-down push-up, this works the same muscles—the chest and back. For bonus biceps engagement, pull up past 90 degrees, says Stokes. Stay in a planklike position, drawing navel to spine and squeezing butt.
WALKING PLANK
Get in high-plank position behind the treadmill, wrists below shoulders at the end of the conveyor belt and feet on floor. Keeping hips and shoulders level, lift right hand, reach it as far forward as possible, set it down on belt [shown], and pull belt toward you. Repeat with left hand. That’s one rep. Continue, alternating hands.
PRO TIP: Because your hands are higher than your feet, you may feel a lot of tension in your neck and shoulders. If stress becomes pain, Stokes offers two adjustments: Either drop to a modified plank and pull the belt with your forearms or set your feet on a riser that’s level with the treadmill.