Beat treadmill boredom

With the onset of winter, you may be trading in your outdoor hikes and swims for the treadmill. But that doesn't mean you have to be bored by your routine. Mix up your treadmill time with this fun routine, created by Patricia Friberg, a Los Angeles-based trainer and star of three fitness DVDs, most recently "Power 4 Pink Workout" ($20 at Amazon).

Warm up

Do a light jog or fast walk for five minutes with no incline.

Super slow motion

Treadmill setup: 0.5 miles per hour with an incline of 10.

With your hands at your sides, palms facing back, take a very slow step with your right foot. As your right heel strikes the treadmill, your left arm should move slowly upward on the diagonal. Pause for a second as you extend your left leg behind you before it moves in front, firming your glutes. Repeat.

Duration: Two minutes.

Treadmill setup: 1 to 1.5 mph with an incline of 10.

Pause the treadmill while you set up and get ready for this exercise. Standing sideways, lower yourself into a deep squat, being careful to keep your knees in line above your ankles. As the treadmill moves, stay low in your squat and side-step. You will feel your gluteus medius (the side of your butt) working hard. Before you switch sides, pause the treadmill.

Duration: Alternate sides for one minute at a time for a total of four minutes.

Low backward walking

Treadmill setup: 1 to 2 mph with an incline of 10.

Duration: Two minutes.

Cardio blast

Treadmill setup: 6 to 9 mph without an incline.

Begin to sprint facing forward for one minute, then hit the pause button and carefully step off the treadmill. Standing next to the treadmill, get low into a squat position, pressing down into the floor before you use your legs to jump high into the air, reaching your arms up. Catch your landing in a squat position before exploding up in the air again.

Duration: One-minute sprint and 15 squat jumps repeated two to three times.

Treadmill setup: 3.5 to 6 mph with an incline of 15.

Walk or run for two minutes, then hit the pause button and step off the machine. Place your hands on the treadmill and your feet on the floor so you are in an incline position (resembling the top of a pushup, but with your hands on the machine). Your hands should be directly under your shoulders, and your feet firmly positioned on the floor. Since your heart rate should already be up, it's important to lift your chest slightly forward, keeping your head in line with your spine so you don't get dizzy. Remain in the plank position as you bring your right knee in toward your chest without rotating your hips and hold for 30 seconds. Switch legs.

Duration: A two-minute walk or run, followed by a one-minute plank. Repeat sequence twice.

Row lunge

Treadmill setup: A comfortable walking or running pace without an incline.

Duration: A three-minute walk or run followed by 15 reps on each side.

Rolling hills

Treadmill setup: Walk or jog at a comfortable pace without an incline.

Start by walking or jogging without an incline for 30 seconds. Then walk or jog the following: 30 seconds at an incline of 5, 30 seconds at an incline of 10, 30 seconds at an incline of 5, 30 seconds at no incline. Repeat the process.

Duration: 10 minutes or walking or jogging.