4 Best Budget Manual Treadmill for 2019

4 Best Budget Manual Treadmill for 2019

A treadmill is an exercise device used for running, walking, and climbing while remaining at the same time. People who want to start an exercise routine begin by walking on the treadmill then proceed to run and climbing as their endurance increases.

There are different types of treadmills Including hybrid treadmills, manual treadmills, and motorized/electrical treadmills.

Manual treadmills usually are operated using one's energy. Motorized treadmills usually have rotating belts operated using electric motors.

Hybrid motors are made by combining the designs of both the motorized treadmill and an elliptical machine. The most common are the electrical motors.

However, some companies produce manual treadmills, which are usually very affordable.

Ideally, one can do a treadmill cheap from as low as $100. You might have resolved to acquire a manual treadmill in 2019. This article will give an in-depth discussion of the best treadmills that will guide you in making the right choice.


4 Best Budget Manual Treadmill for 2019 Price (New)
 1. ProGear 190 treadmill  $129.99
 2. Exerpeutic 100XL high capacity magnetic resistance manual treadmill  $258.99
 3. Confidence power plus treadmill  $199.99
 4. Curved Manual Treadmill Superfit-5070  $1,328.00

1. ProGear 190 treadmill

The ProGear treadmill is not only cost-effective but also helps to burn calories effectively. It has two flywheels that help to enhance the turning of the treadmill belt. It is ordinarily compact hence effective in small spaces


It has twin iron flywheels. The twin wheels enhance the turning of the belt. The fact that they are iron, ensure that your treadmill is not running so loud. The treadmill has big belt rollers; this helps to reduce friction and consequently gives a quiet walking time.

The treadmill accommodates a weight of 230lbs and has an inclination ranging between 6 to 10 degrees.

Additionally, it has an LCD that shows the distance walked, the time elapsed, calories burned, and the speed used. It is easily foldable hence making it easy to store. Ideally, it can be folded up to a size of 40Lby 23 W by 50h.

Advantages of using a ProGear treadmill

It has a 43-inch belt which is very useful for jogging. The fact that it has an LCD enables users to track their workout. It also has a robust frame.

It also has a steel frame coated with powder, hence giving it an elegant look. Its handles have foam grip; this facilitates balance and safety while in use.

Additionally, a ProGear has safety handrails and transport wheels, which increases its efficiency. It is also very light, with an approximate weight of 49 pounds, this makes it easy to use.

Disadvantages of using a ProGear treadmill

It does not allow for resistance adjustment. It may also be very steep for some users. Additionally, it is not strong enough to enable prolonged workouts. It also has a narrow running space, and this makes it hard for people with longer strides to use.


2. Exerpeutic 100XL high capacity magnetic resistance manual treadmill

This treadmill makes use of magnetic resistance to make movement consistency and also keep the speed stable. It is efficient for walkers and has many features. It usually gives a motor of 1.5 horsepower.

Advantages of using an Exerpeutic 100XL treadmill

It can support up to 320 pounds. Its large frame typically facilitates this. Additionally, its large frame makes it possible for people of all sizes to use it. It has very long handles which allow ease of accessibility and also enhances safety.

It has heart-rate monitors that enable users to measure their heart rates.

Disadvantages of using an Exerpeutic 100XL treadmill

It is not effective for runners. It also difficult to assemble since pieces don't line up at all times.

3. Confidence power plus treadmill

This is a cheap treadmill that can you can use in the comfort of your home. It allows users with a weight of up to 250lbs to use it. It is easily affordable since its price is below 300 dollars.

Additionally, it can be easily folded due to its compact design.


A compact design, LED display, foldable treadmill, has a standing desk, accommodates a weight of 250lbs, it has a motor that supports up to 10minutes of miles.

Advantages of a confidence power plus treadmill

It is very affordable and has a price of approximately 200 dollars. It allows big people to use it effectively. This is because it can support a weight of up to 250lbs. Additionally, these treadmills typically have a compact designed which makes them easily foldable.

They are also useful in small spaces since they occupy less space. Confidence power plus treadmills have an LCD which allows efficient tracking of workouts conducted.

The LCD the calories burnt, the speed used, and the time. They are useful for walkers and also simple to use.

Additionally, they give the walkers a quiet walking workout. The quiet walking time is generally enabled by the treadmill belt that running with the magnetic resistance on the treadmill. These treadmills are useful for individual use.

Furthermore, it has multiple adjustable inclination levels.

Disadvantages of a confidence power plus treadmill

It has very few workout functions; ideally, it is only useful to walkers. It does not allow users to measure their heart rates since it does not have heart- rate monitors. The belts used on these treadmills are easily crooked, and the frames used to make the treadmills are made from cheap material.


4. Curved Manual Treadmill Superfit-5070

This is a treadmill with a curved surface and does not require the use of electricity.

The feet move and in turn, propel the treadmill belt. The balls under it usually facilitate the movement of the feet. This Ntaifitness gym treadmill works by incorporating friction, gravity, and all forces used while running.

The curve shape of this gym treadmill causes the weight of the body and the foot to move it downwards during the downstroke. These treadmills are used for aerobic fitness, speed training, aerobic power, and capacity.

Advantages of a Curved Manual Treadmill Superfit-5070

This Curved Manual Treadmill enables one to burn more calories; it is seen to burn 40% more calories compared to a flat treadmill. This is because it engages more muscles while also maintaining the right posture. It is simple to use since its users usually power it.

Additionally, it is safer and environmentally friendly since no electricity is used to power it.

Disadvantages of a Curved Manual Treadmill Superfit-5070

$1,328.00, It's only a Gym choose at the best price.


What's Manual treadmill

Manual treadmills do not require electricity use. It is walking or running on them that make them move. This means that the treadmill belt does not move until one starts running or walking on the treadmill. This is very beneficial since it prevents users from falling off as in the case of electrical treadmills.

Manual treadmills usually have fewer features compared to other treadmills, and most of them have fold-up designs. Additionally, they are considered to be the least expensive. They may range from as low as 100 dollars to 300 dollars.

The running machine usually is activated when the user starts running and deactivates when they stop running. This meal doesn't have a motor and is thus not expensive. It also simple to use compared to electrical treadmills.

However, they are hard to use on the occasion where the user gets tired and is not able to control the pace. It is normally arc-shaped. The arc enables speed to increase as the user moves up the treadmill and to decrease as they walk down the treadmill.

Advantages of using manual treadmills

Manual treadmills are considered to be the safer option; this is because they do not need electricity to operate. This means that you cannot trip on electrical wires while working out. Additionally, these treadmills are the lightest, and this makes it easy to move them when need be.

This means that you can even decide to place it in your living room and exercise as you watch your TV. Manual treadmills are usually compact and hence occupy little space compared to the electrical treadmills.

Disadvantages of using manual treadmills

They have shorter treadmill belts compared to the electrical treadmills. This makes them more suitable for walking and not running. 

Factors to consider when choosing a manual treadmill

  • The price, while looking for a manual treadmill, it is crucial to look at their prices. Choose one that fits your budget.
  • If you want one that is very affordable, you must pick one with fewer features and still meets your needs.
  • The frame size and material, if you are big-bodied, ensure to pick a treadmill with a large frame.
  • Also, ensure that the material that makes up the frame is firm enough.
  • The sizes, if you have a small space, buy a small treadmill. You can make this effective by first measuring the area you intend to put your treadmill.
  • Features, treadmills typically have different features.

Choose the cardio equipment & exercise equipment treadmill that has the features that you desire.


With the in-depth discussion given in this article, you can now actualize your 2019 resolution by purchasing a manual treadmill at wholesale gym equipment prices that suits your needs.

10 Killer Leg Exercises for your Leg Workouts

10 Killer Leg Exercises for your Leg Workouts

To allow for our bodies to keep fit and healthy the use of regular exercise becomes a necessity. It allows us to stay strong and prevent any sicknesses that may come our way. Critical to our exercise routine includes leg exercises that strengthen various types of combined muscles we have. The strengthening of muscles permits us to stay strong but also mentally focused, especially during stressful times in our lives. A well-described killer leg day workout fitness program lets a person to expand on their fitness capabilities and to build the muscle we require. The Internet provides a list of exercises, diets or ideas a person can follow to start their killer leg day. Leg workouts at the gym remain key and followed by fitness gurus or less active people around the world.

The article below summarizes some benefits that can assist with focusing on the leg press for sale leg exercises and examples of approaches one can follow. These exercises can form part of your leg workouts at the gym or your personal home environment. If you exercise at home, safety becomes key and people must prevent undertaking activities where they can damage their bodies. Ensure you comprise the correct equipment, water, and energy fluids to sustain your body while exercising.

Exercise to develop killer legs and preferably not kill yourself. The maintenance of the body can be complex and fragile, which requires fitness people to inform themselves of the processes before starting their leg exercises.

The following muscle groups form part of our legs and require regular exercises to stay strong and toned:

  • Glutes comprise three muscles
  • Quads presentable of four muscles
  • Hamstring evident of three muscles
  • Calves combined of two muscles


Many reasons exist why we need to follow a good exercising program, but the key benefits of staying fit by leg exercising to include:

  • Exercise remains good for toning and shaping legs.
  • It allows for an increase in our metabolism.
  • Leg exercises assist with lowering back pain problems.
  • It improves our overall activity levels and athletic outlook.
  • The activities permit us to become more stable and increase our body balance.
  • Research proved that leg exercises allow us to increase our growth hormone and testosterone levels.
  • If we take part in a running competition, leg exercises become key to increase our performance levels.

A good leg exercise plan allows for the following health orientated improvements:

  • Our system to fight traces of aging and cancer.
  • Exercise provides our bodies with a method to reduce body fat.
  • It allows us to increase our body density.
  • Leg exercises improve our endurance levels.

Various types of leg exercises allow us to follow routine methodologies developed by sports scientists and medical experts. It stays critical to keep safety in mind and prevent strenuous activities of damaging the body muscles. It remains important to flex, stretch and ask advice when we body build or follow various training sessions. Prevent your body from over-exercising that can cause other serious body and health orientated problems.

The exercises below must include caution in mind and use of the correct equipment or positions when practicing the examples provided. Ensure to ask a fitness trainer or sporting specialist if you require additional guidance regarding the exercise methods provided. It is critical to follow a well-planned diet that increases the energy you require when training. Follow the recommendations provided by your medical doctor before purchasing any supplements you may need to strengthen your body or follow strenuous training programs.

The list below provides examples of killer leg exercises a person can use to shape their bodies and develop a well-muscled figure

  1. Leg Extension exercises involve use of the correct machine available at most gyms. The idea forms part of the maximum extension of your legs by use of the quadriceps. Thereafter slowly lower the weight to the original position. It stays important to exhale when extend and inhale as you return to your original position.
  2. Lying Leg Curls undertaken by use of a machine allows your body to lie face down with the pad on the back of your lower legs, curl up when you exhale and inhale when returning to the correct position. The correct weight use becomes important during the use of the machine.
  3. Calf Raise machine allows a person to place their shoulders under the pads provided, direct toes forward, push up by an extension of your hips and knees, a rise of the heels by exhaling, hold for a few seconds and return to the original position inhaling.
  4. Frankenstein Squat exercise completed by placing a barbell on the front of your shoulders, extending your arms to the front and squatting by flexing of the knees and the hips.
  5. Use of the Leg Press machine allows a person to lower and lift the platform by using their legs. It is critical to inhale when you lower the platform and exhale when you push up.
  6. Hack Squat using a machine that allows your body to bend and push up the platform without locking your knees. The exercise requires you to make use of the correct weight sizes and safety handles.
  7. Speed Squats involves standing at the correct height squat rack before you start. The next step would be to step under the bar and allow it to rest on your shoulders. Lift the bar from the rack and step away. Thereafter, lower the bar by bending your knees and lifting of them as many times as you can.
  8. Barbell Squats involves the use of a bar exercise equipment, allow your knees to become flexible, permit your body to go all the way down and return to the original position. The exercise requires a good body posture by keeping your chest up and head looking forward.
  9. Barbell Lunge idea forms part of using the bar at the squat rack. After lifting of the bar, squat by use of one leg and change. Return to the original position by using the foot heel. It is important to prevent the placement of unnecessary stress on the knees.
  10. Lunge exercise involves the use of two dumbbells on the sides of the body by one leg stepping forward and then swop. The exercise should prevent unnecessary stresses on the knee joint. The individual must use the heel of the foot to push up and return to the original position.
5 Best Amazon Rowing Machine under 500

5 Best Amazon Rowing Machine under 500

Body fitness comes at a cost. It might not be so easy for you to fulfill a training program that involves manual exercises like running, climbing, or aerobics. But, with the right exercise equipment, everything gets easier.


Using an air rowing machine for sale is one excellent method to accomplish your physical fitness goals. It's an equipment that imitates the way a boat gets rowed in water. The rowing like movements will focus mainly on the coordination of your arms and legs. The exercise helps you a lot in building and toning muscles, enhancing your body stamina, and weight loss.


The market is full of many types and models of rowing machines. The searching exercise may get difficult for you without proper guidance. As such, these Amazon rowing machine reviews aim at making the selection task easier for you. After an in-depth study, we have come up with the following list of 5 best Amazon rowing machines going at a price below USD. 500.


Sunny Health & Fitness SF-RW1205

Sunny Health & Fitness SF-RW1205

This Sunny Health takes our first slot as one of the best rowing machines. You can perform all the rowing physical workouts using it in the comfortable settings of your home. The rowing machine gets conveniently fitted with a glide-seat and multiple levels of efficient resistance variations. You’re able to adjust workout intensity to suit your requirements. It's the best machine for burning calories, building muscles, and increasing metabolism.

Features and Benefits

  • It's fitted with ideal foot pedals with a textured non-slip facility to ensure smooth and safe feet motions.
  • The fully cushioned handles give you the ability to cover movements of any kind while exercising. You will achieve more intense workouts involving the upper body.
  • The Sunny Health rowing machine comes with a cushioned seat with extra padding ensuring proper blood flow throughout your body while carrying out rigorous workouts.
  • The device comes with a full digitalized monitor. The easy to read monitor gives you all progress as you carry out physical exercises. The LCD monitor shows your count and overall total count, time, count, calories, and scans.


  • You can carry out workouts in the comfort of your house
  • Offers your different body parts workout at the same time
  • The machine has one level of hydraulic resistance


  • You go through a learning curve to realize full benefits


Click here for current pricing on Amazon.


Harvil Hydraulic Rowing Machine

Harvil Hydraulic Rowing Machine

Harvil is a rowing machine that comes loaded with all the best features. Its performance is beyond its costs, especially when considered as a rowing machine cheap at below USD.500. The superior design and build-up make it provide optimum workout levels. It has adjustable hydraulic resistance, motion arms with a full range, and a convenient to use the monitor.

Features and Benefits

  • It has a control knob used for manual adjustment of the tension to customize the workouts depending on your specific needs.
  • The monitor is ideally made to be easy to check your progress details. It scans all the workout metrics within 6 seconds. A 1AA battery powers it.
  • The rowing machine got ergonomically designed with a molded seat gliding each of your motions. The pivoting footplates fitted with safety straps can fit different sizes of feet. That goes for comfort workouts.
  • It got ideally made with steel frame construction for durability


  • It’s sturdy, compact, and tight
  • The equipment is easy to assemble
  • It’s pretty quiet
  • A piece of superb indoor equipment at an affordable price


  • The foot restraints don't secure your feet entirely.


 Click here for current pricing on Amazon.

 XTERRA Fitness ERG600W-Water Rower

XTERRA Fitness ERG600W-Water Rower

As the name suggests, you will feel as if you're carrying out the workouts in the water. It even makes a soothing and meditative zen-like’’ water motion making you feel like in a boat rowing hard. The rowing like movements as you do workouts is smooth and uniform.

Features and Benefits

  • The foot pedals with straps are wide with a little rope at the end. Your legs will hold firm as you work out.
  • It has an ergonomic design that may attribute to the machine water like sound movements which are calm and comfortable.
  • The rowing machine got fitted with enough resistance to give you something like a real water rowing situation.
  • Its monitor is highly efficient


  • It’s just perfect for home usage
  • Well designed and built
  • Provides low impact and smooth workouts


  • The pedals aren’t well built


 Click here for current pricing on Amazon.


Stamina 35-1402 ATS-Air Rower
Stamina 35-1402 ATS-Air Rower

The Stamina Rower is ideally designed and constructed to fit all your workout needs effectively. The body got designed ergonomically to ensure that the more you row the resistance increases. You will be notified all about your workouts by the monitor displaying all information. The machine is full of comfort because of the many features that accompany it.

Features and Benefits

  • The Stamina product has an aluminum seat rail that provides a smooth and sliding motion.
  • It features a multi-function monitor that can track your total strokes, strokes per minute, speed, calories burned, and speed time.
  • It comes with a padded and upholstered seat to make you comfortable
  • The adjustable straps and the textured footplates are sure to provide stability and comfort while doing workouts.
  • The built-in wheels are just ideal for easy transportation
  • It stands on end for storage after the workouts


  • The performance is nice and smooth
  • It can get assembled easily
  • It’s not too loud
  • The rower will avail you mangoes


  • The units read in miles instead of meters


Click here for current pricing on Amazon.


ProGear 750 Rower

ProGear 750 Rower

Just enjoy all your workouts with the ProGear 750, within your home premises. It got well built with two independent hydraulic cylinders for creating tension and an LCD monitor. The large 1.8 inches seat with cushion and a padded backrest keeps you comfortable throughout your workouts.

Features and Benefits

  • The machine comes with a large seat with 3-adjustable rowing positions to take care of all user’s heights.
  • It’s fitted with two hydraulic cylinders to maintain tension and resistance
  • It gets well equipped with an LCD unit that helps you in scanning everything and showing it on the monitor.
  • The anti-slip foot pedals got ideally made with all current requirements for efficiency


  • Resistance levels are easy to adjust
  • It’s easy to use
  • It works for several muscle groups at one go
  • It gets newbies started in the right direction


  • Appears to sit low onto the ground


Click here for current pricing on Amazon.



The above Amazon rowing machine reviews cover all the intricate details found in quality rowing machines. Getting the right rowing machine is essential as there’re many benefits. It will allow the tracking of your progress as you continue workouts. It will also work on your neck, back, legs, and other parts of your body.

All said and done we hope this review has added something to your information stock. From here, you can click on the above links for more.

What are the Alternatives to Lat Pulldown Machine?

What are the Alternatives to Lat Pulldown Machine?

What are the Alternatives to Lat Pulldown Machine?

Gym goers who've been working out for years understand the importance of improving back strength. The lat pulldown is one of the most popular exercises because it targets the back and latissimus dorsi muscles. The muscle is responsible for pulling or throwing movements, and powerful lats can help reduce the possibility of straining or injuring the back and surrounding muscle groups.

If you don't have access to a lat pulldown machine you might be asking what are the alternatives to lat pulldown machine? Don't fret, there are several great lat pulldown alternatives that'll target the same muscle groups, and mimic the results if you don't have access to certain equipment.

What is the Best Lat Pulldown Alternatives?

When trying to choose the best exercises to replace a lat pulldown, you'll want to choose exercises which utilize the back muscles and focus on a pulling down motion. Consider a few of these options when creating an at-home workout, or working out at a gym which doesn't have a lat pulldown machine available.

1. Pull-Ups -

This is the obvious go-to exercise when you're determining the best lat pulldown alternatives. It follows the same pattern of movements that the pulldown, with the only difference being you're pulling your body towards the bar, versus pulling the bar down towards your chest. The only equipment required is a pull-up bar, which can be hung in any doorway of the home.


2. Single Arm Row -

A second of the popular lat pulldown alternatives is a single-arm row. This unilateral exercise allows you to build strength equally on the left and right side of the body. This exercise will target the lats, rhomboid, back, traps, and the biceps. To perform the exercise you'll need a single dumbbell and a bench to support your weight. You'll hold the dumbbell in one hand, while placing your support hand on the bench, and maintaining a neutral back. Pull the dumbbell up towards your rib cage, hold it up for a couple of seconds, and slowly lower the weight.

For the best results, you can perform a series of 10 to 12 reps on each side, and complete 3 to 4 sets.


3. Decline Dumbbell Pullover -

Although commonly associated with the biceps and chest, when properly performed, the lats get a great workout as well. Laying on a bench in a decline position, you'll begin with a single dumbbell in both hands, held above your face while lying on your back. You'll lower the weight over your head, and down towards the ground to engage the lats. Holding the weight at a fully extended position for one to two seconds, then you'll slowly bring the weight back over your face to the starting position.

Still asking what are the best alternatives to the lat pulldown machine? Incorporate a few of these great exercises into the mix to get similar effects, to work for the same muscle groups, and achieve the results you desire, when you don't have access to a lat pulldown machine.

Bent over rows, the Kroc row, weighted dips, and incline dumbbell rows, are also excellent exercises to include in your arsenal of lat pulldown alternatives so you can mix things up when putting together your workout plan.

Stair Climbers vs. Treadmills: Which Is Better?

Stair Climbers vs. Treadmills: Which Is Better?

If you’re looking to lose weight this year, you’ll probably want to increase your cardiovascular workouts. Maybe you’ve been eyeing different exercise equipment, wondering which one will be the most effective for your weight loss goals. Two of the most popular cardio machines at the gym are the stair climber and the treadmill. Is one better than the other? Keep reading to get a breakdown of the stair climbers vs. treadmills battle.

A Closer Look at Calorie Burn

It’s no secret that people need to burn more calories than they ingest in order to drop some pounds. It’s the simple equation of calories out > calories in. That being said, not all exercises are created equally when it comes to how many calories they burn. Consider that a 140-pound person would burn around 615 calories per hour when using a stair climber. Now, that same individual would burn about 511 calories per hour on a treadmill. Therefore, it would seem that savvy people would choose stair climbers for weight loss(Read our other article here, Benefits of Stair Climbers for Weight Loss and Fitness ). However, this isn’t the whole story.

There are a few things to take into account when determining overall calorie burn. Even if two people are the same exact weight, their calorie burn could be quite different. That’s because they have to consider the intensity of their workout, their sex, and more. On average, men burn more calories than women because they tend to weigh more and have greater muscle mass. So, even though a man and a woman weigh the same, they could burn different numbers of calories while doing the same activity.

More importantly, you need to take into consideration any adjustments that you made to the stair climber or treadmill. There are often options to run or walk on a gradient, or hill. Let’s say that you start by walking on the treadmill at a 10% gradient. Then you bump it up to a 15% grade and then a 20% grade. Each time that you increase the gradient, your body is burning more calories. So, even if two people with the same weight both use the treadmill, their calories burned may be different due to the different gradients they put on the treadmill.

A Matter of Intensity

The same thing works with a stair climber. People will have a very different calorie burn depending on how they use the machine. A stair climber workout is determined by RPE or rate of perceived exertion. This is just a fancy way of gauging how difficult the workout is. A higher RPE indicates a tougher workout and everyone’s RPE will be different. Someone’s RPE of 3 could be equal to another person’s RPE of 6. It just depends on things such as their stamina and endurance, weight, age, and current fitness level.

This brings up another good point about the stair climbers vs. treadmill debate: intensity. Intensity is another factor that will play a huge role in how effective treadmills or stair climbers are for weight loss. Lots of people forget about intensity when assessing different means of working out. It’s unwise to assume that all cardio machines provide the same workout. In reality, users can switch up the settings and use the equipment in ways that target different muscle groups and improve their cardiovascular endurance. Just as you can amp up the gradient on a treadmill, you can crank up the stair climber to give you a higher RPE and thus a tougher workout for the calves, glutes, and hamstrings.

Never underestimate the power of an intense cardio workout. You can combine strengthening moves with the aerobic exercise in a HIIT (High-Intensity Interval Training) routine to maximize results.

What’s Your Goal?

Speaking of which, you will want to think about your overall goal before hopping on a treadmill, stair climber, or any other exercise machine. While working out is important for everyone, if you have specific goals in mind, that will come into play when deciding which machines to use and how to approach your workout.

When it comes to weight loss, that simple equation still rings true: calories out > calories in. You want to make the most of your workouts by ramping up the intensity and exerting yourself in order to increase your total calories burned. Don’t worry about comparing yourself to your peers or other people in the gym. Everybody (and everybody) is different and your goals may not be the same as their goals. If you want to drop some pounds, you will need to bump up the intensity of your workouts so that you’re burning enough calories.

Both the treadmill and the stair climber can help you get there; it just depends on how you use them. You can customize your workout on these machines in a variety of ways by changing the incline or gradient, working at a higher RPE, or increasing the duration of the exercise. These cardio workouts should also be combined with some strengthening or weight lifting exercises. The more muscle mass you have, the more prolonged the calorie burn you will have. In addition, if you choose an exercise that is enjoyable and convenient for you, you are much more likely to stick with it. Don’t hop on the treadmill just because all of your friends are or you heard one personal trainer mention it. Do what works for you and you will be much more likely to stick around long enough to see results.

Sample Workouts

To give you a better idea of how more fitness-savvy people use treadmills and stair climbers, here are some sample workouts that you might want to try the next time you hit the gym.

Stair Climber Workout for the Glutes

Do each round three times with a one-minute rest in between.

  • Slow climb at 3-4 RPE: 45 seconds
  • Double-step at 3-4 RPE: 25 seconds
  • Slow climb at 3-4 RPE: 45 seconds
  • Side-step at 3-4 RPE: 60 seconds (30 seconds on each side)
  • Sprint at 7-8 RPE: 25 seconds
  • Slow climb: 45 seconds
  • Double-step: 25 seconds
  • Slow climb: 45 seconds
  • Side-step: 60 seconds (30 seconds on each side)
  • Sprint: 25 seconds

HIIT-Style Stair Climber Workout

Do each round five times.

  • Double-step at 3-4 RPE: 30 seconds
  • Side-step left at 3-4 RPE: 30 seconds
  • Sprint at 7-8 RPE: 30 seconds
  • Side-step right at 3-4 RPE: 30 seconds
  • Sprint at 7-8 RPE: 60 seconds

15-Minute Treadmill Workout

Do this round two times. Exertion levels: 1 (easy walk), 2 (easy jog), 3 (easy run), 4 (challenging run) 5 (maximum intensity).

  • Easy walk or jog: 3 minutes
  • Level 2 job: 1 minute
  • Add 0.2 mph and jog: 30 seconds
  • Run at level 3: 30 seconds
  • Jog at level 2: 30 seconds
  • Run at level 4: 30 seconds
  • Jog at level 2: 30 seconds
  • Run at level 5: 30 seconds
  • Walk or jog at level 2: 90 seconds
  • End with an easy walk: 4 minutes
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Beginner Treadmill Incline Workout

  • Walking warmup between 2.5 and 3.5 mph: 5 minutes
  • Easy jog between 4 and 7 mph: 1 minute
  • Walk between 3 and 3.5 mph with 5% incline: 3 minutes
  • Easy jog between 4 and 7 mph with 5% incline: 1 minute
  • Walk between 3 and 3.5 mph at 8% incline: 3 minutes
  • Easy jog between 4 and 7 mph with 8% incline: 1 minute
  • Walking cool-down between 3 and 3.5 mph with 1% incline: 5 minutes
How to Perform Barbell Hack Squats for Building Your Legs

How to Perform Barbell Hack Squats for Building Your Legs

There was a time when gyms around the country didn’t have machines in them. There were no cycles, no slides, and no decks. It was a time when people built real muscle quickly using barbells and other manual methods. It was also a time when the hack squat with barbell exercise was developed to create massive quad gains.

This Retro Move Is a Classic

The truth is that these days, there are too many people who want quick gains when it comes to fitness and muscle building. It makes sense because today's society is fast paced and lots of people just don’t have the time to spend in gyms all week. They want to be able to get the gains they want without all of the extra efforts.

Of course, those in the know also understand that these kinds of gains don’t just happen magically. The hack squat with a barbell is a classic free weight move that has long since fallen out of favor. Part of this is because people just want things to be easy and they’re addicted to machines. But, it’s also because using barbells in the gym just isn’t considered very sexy.

The thing is this: if you want huge quad gains fast, going back to the past and digging out the old hack squat is a good move.

How to Do the Hack Squat

So, how do you do the hack squat barbell move? Here’s how to get those gains fast:

  • Loading up: The first thing to do is to load up your barbell and place it on the floor. Once you’ve done this, step over it so that the bar is behind you, right next to your calves.
  • Get ready: It’s important to approach the hack squat in the right position and frame of mind. Plant your feet at shoulder width from each other and then drop yourself into a nice squat. From here you’re ready to go.
  • Grab the bar: With your arms straight out behind you and extended with the palms facing back, grab the bar firmly at a position just outside of your legs. If you’ve done deadlifts before, this position will be familiar to you. Make sure you lock your thumbs around the bar and grip strongly.
  • Go: Before you lift the barbell, make sure you take a few deep breaths and prepare yourself mentally. Once you’re ready, hold your breath and drive hard into your heels until you’re standing up tall. It’s important that you extend the knees and the hips at the same time. Once you’re standing up, you can let out your breath. The barbell should now be right under your glutes.
  • Back down again: When you’ve held the standing pose for a few moments, you can take another deep breath and reverse the entire exercise until the barbell is on the ground.

If you’ve never done this kind of exercise before, you can start with a power rack instead. This will get you used to the motion of the exercise and start you out easy before you move onto the barbell itself.

A Classic Never Dies

Thanks to George Hackenschmidt, we can all enjoy the hack squat today. The hack squat barbell exercise has a long history, and even though it has fallen out of favor, it’s a move that will breathe new life into your gym routines and build massive quads in no time at all. Just imagine impressing your gym buddies with this retro move and getting the gains you really want while they struggle through on modern machines!