Full-Body, 30-Minute Treadmill with Strength Workout

Posted On Mar 1, 2023 By Lisa Traugott

Man doing strength exercises and a woman running on a treadmill

Ready to work your whole body? This workout combines treadmill cardio with strength training exercises that target shoulders, chest, back, legs and abdominals using your home gym, dumbbells and barbells. Added bonus: it only takes 30 minutes!

Exercise Sets Reps
Treadmill - Level 3 speed, level 3 incline 1 3 minutes
Standing Shoulder Pullover 4 8
Treadmill - Level 5 speed, level 5 incline 1 3 minutes
Decline Chest Fly 3 8-10
Treadmill - Level 3 speed, level 10 incline 1 5 minutes
Barbell Dead Lift 3 12
Treadmill - Level 7 speed, level 1 incline 1 2 minutes
Lying Trunk Rotation 3 each side 8
Treadmill - Level 3 speed, level 8 incline 1 2 minutes
Dumbbell Reverse Lunge 3 8-10


Standing Shoulder Pullover. Stand facing the machine. Keeping arms shoulder-width apart, grab the Lat Bar with palms facing down. Tighten your core and keep a slight arch in your back as you slowly move the bar down until your arms are by your sides.

Decline Chest Fly. Sit on the bench with your head against the seat back. Pinch back your shoulder blades and grasp the hand grips in both hands. Open your arms wide with forearms facing up. Then slowly press your arms forward and down. Your hands should be 5-6" lower than a standard chest fly. Return to start.

Barbell Dead Lift. Stand with your feet shoulder-width apart. Bend your knees at a 90-degree angle. Grip the bar with your hands outside your legs. Slowly stand up driving your hips forward maintaining good posture with your chest lifted and core tight. (Tip – for added stability, have one hand use an overhand grip and the other use and underhand grip.) Slowly return to start.

Lying Trunk Rotation. Lie flat on the bench, holding the sides. Raise your knees to 90 degrees keeping your back on the bench with a very slight arch. Tighten your core and slowly rotate your legs and hips to the right side, finishing the prescribed reps. Return to the starting position then repeat on the opposite side.

Dumbbell Reverse Lunge. Stand with your feet together holding dumbbells at your sides with your palms facing in. Tighten your glutes and move your right leg back bending until your front knee is at a 90-degree angle and your back knee almost touches the ground. Slowly return to the starting position and repeat on same leg. Then do the opposite side.

If you are just getting back into fitness, keep the weight light. It's more important to maintain proper form. You can add weight or increase your reps as you increase your strength. Combine this routine three times per week with proper nutrition and you've got a great way to keep your whole body feeling it's best!