There’s a lot to be said for treadmills. You can get a great workout in a short amount of time on this classic piece of equipment, and it lets you train year-round, even when the summer sun is at its hottest in Keller. But treadmill workouts can get stale if we don’t mix it up and keep our bodies guessing. With that in mind, here are five dynamic exercises to work into your next treadmill workout for a better burn and better results.;

Jump Lunge Shoulder Press

Hopping off the treadmill feels amazing… until you jump into an even tougher exercise. Grab two dumbbells and go straight into jump lunge shoulder presses, pushing the dumbbells over your head every time you switch legs in your lunge. To modify, step into your lunges rather than jumping to switch feet. Go for 30 seconds or a minute, doing as many repetitions as possible. Pushing and holding those weights over your head brings your core and upper body into the equation, and of course you’ll be working those legs while they’re warm. Plus, keeping the heart rate high with this dynamic movement helps to burn more calories in minimal time.

Bird-Dog Crunch Push-Up

For your next interval, use your body weight and balance to hone your muscles while they’re fatigued. The Bird-Dog Crunch Push-Up recruits your core, chest, and shoulders to get the sweat flying. Challenge yourself to move slowly through the movement, and go through 10 repetitions on each side. To modify, you can extend one arm in your bird-dog pose while keeping both feet on the ground.

Medicine Ball Burpees

Embrace the burn! Building in plyometric exercises like this one helps to work your leg muscles in an entirely different way than the repetitive running motion you get on a treadmill. Go for 10 reps, explosive and fast, putting all the energy you have into each jump, and pushing the medicine ball overhead as you leave the floor. Watch if your hips are turning in one direction on your jump; if they are, that means one leg is doing more work than the other. Try to give equal energy from both legs, exploding straight up. The lighter the medicine ball, the easier you’ll have it. But make no mistake: This move will keep your heart rate high, and heading back to the treadmill will feel like sweet relief.

Side Plank

Not every interval needs to be high intensity. Slow and controlled exercises are a helpful way to mix things up, too. Side plank pose works the hip and oblique muscles that tighten up while we’re running, making it a great move to incorporate. Lift the arm and leg on top to intensify, and aim for one minute on each side. Supporting your body weight while your heart rate is high requires focus and strength that will lead straight to results.

Kettlebell Swings

Kettlebells like we have in our 24-hour fitness center at Olympus Town Center can be the secret sauce to elevating any workout. The kettlebell swing, a short and explosive movement that offers a perfect complement to your steady and consistent running motion, is one of the most efficient, effective full-body exercises out there. Keep your feet wide and your eyes forward, initiating the movement with your hips. Perform 20 repetitions, working your arms and shoulders along with your screaming hip muscles all the way to the end.

No matter how you choose to mix it up, make your next workout your best one! For more exercise tips, plus fun recipes and activities around Keller, visit our Olympus Town Center blog.