What is the “Treadmill Strut” workout?


Does strutting around with Taylor Swift, Lizzo and Arianna Grande count as a workout?

Allie Bennett, the self-proclaimed ‘CEO of Treadmill Strut’, skyrocketed to go viral on TikTok in April 2022 when she decided to create a 36-minute treadmill workout on a playlist of Taylor Swift Songs: The Original Treadmill Strength Leg Workout.

In this first video, which has garnered 3.7 million views so far, she posted workout instructions: Starting with the first song in the playlist, find your rhythm. When the song changes, increase the pace of the treadmill by 0.1 mile per hour. When you get to the last two songs, stay at the pace you land on or increase it to jogging speed. Then reduce the pace of the last song to the speed that allows you to calm down (and strut your stuff).

“It’s not just a playlist. It’s a full 36-minute treadmill workout,” she said of the Taylor Swift treadmill strut in an accompanying video.

Taylor Swift’s treadmill strut is her most popular video, but others, also inspired by her favorite singers, have also gone viral. Her Lizzo workout has amassed 1.6 million views, Dua Lipa workout has 1.9 million views, and Ariana Grande and Doja Cat workouts have 3.6 and 3.7 million views respectively. All playlists are available on Bennett’s Spotify page.

The #treadmillstrut hashtag has over 81.8 million views, with users sharing their own treadmill challenge videos and playlists. And even singer Lizzo tried the workout she inspired and posted a TikTok video of how it turned out. “I did it. I feel great,” she noted in the video.

What is the “Treadmill Strut” workout?

As Bennett explains in his videos, for treadmill strut training, you start at a comfortable pace and increase your pace by 0.1 mile per hour for each new song in your playlist (which should take about 30 minutes in total). Bennett’s playlists are all organized in such a way that the tempo of the songs increases to match the increasing pace of the workout.

For the last two songs, Bennett suggests running or picking a hard beat. And for the last song, Bennett suggests picking a beat that feels like a good cooldown for you.

What a personal trainer says about the “treadmill leg”

Ramona Braganza, a famous personal trainer based in Los Angeles and certified by the Canadian physical education organization Canfitpro, says that gait training is ideal for beginners looking for extra motivation to continue exercising. exercise.

It can also be modified for more experienced athletes by starting at a higher speed and increasing the pace accordingly. Or, it could be a great low intensity workout for advanced athletes to sandwich between harder workouts.

The approach is simple and includes elements of a healthy workout, she says: “It follows the principles of warming up, walking to a slower-paced song, then gradually increasing the pace (in this case, with each following song). ”

At the end of Bennet’s workout, you walk briskly or jog at a slow pace. And if you’ve chosen a playlist with beats you love, you might not even notice (or care) how much extra effort you’re putting in, she says.

Walking is a form of cardiovascular or aerobic exercise, adds Braganza. If you’re doing it at a pace that gets your heart rate up (consider working at about 70% of your max), that can definitely count toward the 150 minutes of weekly moderate-intensity aerobic exercise recommended by the U.S. Department of Health. and Health. Human Services Physical Activity Guidelines for Americans.

Braganza says if a workout gets you moving and you enjoy it, it will be good for your overall fitness.

She notes that there is nothing “revolutionary” in the approach. Many trainers use a progressively accelerating style of training, she says.

Who should try (and who should avoid) the treadmill strut

While treadmill training is good for people of most fitness levels (given it’s highly customizable and you choose the pace), Braganza notes that it could be especially beneficial for beginners. . “For non-athletes, it’s a way to start,” she says.

It can also be motivating for anyone who loves music, she adds.

However, more advanced athletes and those who exercise regularly may find it less difficult. This amount of pace adjustment may not even be noticeable for people who typically move at a much faster pace, she says.

And, while the final sprint is optional, she points out that non-users or first-time users might consider skipping the two-song 7-mile-per-hour final sprint. “It could be dangerous,” she said. Instead, she recommends maintaining speed at a comfortable walking pace or making a more gradual transition from walking to jogging to running.

Additionally, anyone with health conditions or injuries that limit their ability to exercise safely should always consult their physician to determine its safety and effectiveness.


The treadmill strut is a fun, high-energy workout that can get your blood pumping, especially for those just getting (or getting back into) shape. “If that gets you going, then I’m all for it,” Braganza says.

If you choose to seriously increase your speed and sprint at the end, do so with caution.


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