Allie Bennett, the self-proclaimed “CEO of the treadmill strut,” skyrocketed to viral TikTok fame in April 2022 when she decided to create a 36-minute treadmill workout set to a playlist of Taylor Swift songs: the original treadmill strut workout. In that first video, which has garnered 3.7 million views so far, she posted instructions for the workout: Starting with the first song on the playlist, find your pace. When the song changes, increase the pace of the treadmill by 0.1 miles per hour. When you get to the final two songs, either stay at the pace you land at, or crank it up to jogging speed. Then lower the pace for the last song to whichever speed allows you to cool down (and strut it out). “It’s not just a playlist. It’s a full 36-minute treadmill workout,” she said about the Taylor Swift Treadmill Strut in an accompanying video. The Taylor Swift treadmill strut is her most popular video, but others, also inspired by her favorite singers, have gone viral as well. Her Lizzo workout has amassed 1.6 million views, the Dua Lipa workout has 1.9 million views, and the 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 hashtag #treadmillstrut has over 81.8 million views, with users sharing their own treadmill strut challenge videos and playlists. And even singer Lizzo has tried out the workout she inspired and posted a TikTok video about how it went. “I did it. I feel great,” she noted in the video. For the last two songs, Bennett suggests running or choosing a challenging pace. And for the last song, Bennett suggests picking a pace that feels like a good cooldown for you.
What a Personal Trainer Say About the ‘Treadmill Strut’
Ramona Braganza, a Los Angeles–based celebrity personal trainer certified by the Canadian fitness education organization Canfitpro, says the walking workout is a great one for beginner exercisers looking for some extra motivation to keep with a workout. It can also be modified for more experienced athletes by starting at a higher speed and pushing the pace up accordingly. Or, it might be a great low-intensity workout for advanced athletes to sandwich between more challenging workouts. The approach is a simple one that includes elements of a healthy workout, she says: “It follows the principles of warming up, walking to a slower-paced song, and then increasing the pace gradually (in this case with each subsequent song).” By the end of Bennet’s workout, you’re walking vigorously or jogging at a slow pace. And if you picked a playlist with beats you enjoy, you may not even notice (or mind) the extra effort you’re exerting, she says. Walking is a form of cardiovascular or aerobic exercise, Braganza adds. If you’re doing it at a pace that gets your heart rate up (think about working at around 70 percent of your maximum) it can definitely count toward the 150 minutes of weekly moderate-intensity aerobic exercise recommended by the U.S. Department of Health and Human Services Physical Activity Guidelines for Americans. Braganza says if a workout gets you moving and you enjoy it, then it’s going to be good for your overall fitness. She notes that there’s nothing “revolutionary” about the approach. Many trainers use a gradually-pick-up-the-pace style of workout, she says.
Who Should Try (and Who Should Avoid) the Treadmill Strut
While the treadmill strut workout is a good one for people of most fitness levels (given that it’s highly customizable and you choose the pace), Braganza notes that it might be especially beneficial for beginners. “For non-exercisers, this is a way to start,” she says. It can also be motivating for anyone who loves music, she adds. More advanced athletes and those who exercise regularly, however, may find it less challenging. This amount of pace adjustment may not even feel noticeable to people who usually move at a much faster pace, she says. And, while the final sprint is optional, she points out that non-exercisers or beginner exercisers might consider skipping the 7-mile-per-hour final two-song sprint. “This could prove to be unsafe,” she says. Instead, she recommends keeping the speed at a comfortable walking pace or making a more gradual transition from a walk to a jog to a run. Also, anyone with any health problems or injuries limiting their ability to safely exercise should always check with their doctor first in order to determine its safety and effectiveness.
Summary
The treadmill strut is a fun, high-energy workout that can get your blood pumping, especially for those just getting into (or back into) fitness. “If this gets you going, then I’m all for it,” says Braganza. If you opt to seriously up your speed and sprint at the end, do so with caution.
