The Rise of the "Strut"
If you've scrolled through Fitness TikTok in the last year, you've likely encountered Allie Bennett. The content creator inadvertently launched a fitness revolution with a simple concept: walking to the beat of your favorite pop stars. Known as the "Treadmill Strut," this workout format has racked up millions of views and converted thousands of non-runners into cardio enthusiasts.
The premise is simple yet addictive. Instead of staring at a timer or slogging through a monotonous 30 minutes, you build a playlist where the tempo (BPM) gradually increases. You start at a comfortable walk, increase your speed by 0.1 mph every time the song changes, and end with a power walk or light jog. It’s accessible, it’s gamified, and thanks to playlists featuring Taylor Swift, Dua Lipa, and Lizzo, it’s incredibly fun.
The Strut Formula
To create your own strut workout, or to follow along with the viral trends, here is the basic structure. The key is syncing your pace to the beat of the music.
- The Warmup (Songs 1-2): Start at a pace where you can strut comfortably to the beat. Usually around 3.0 to 3.4 mph.
- The Build (Songs 3-7): Each time the song changes, increase your speed by 0.1 mph. You should feel your stride lengthening and your heart rate climbing.
- The Peak (Songs 8-9): These should be high-tempo bangers. You are now power walking or jogging at 4.0 to 5.0+ mph.
- The Cooldown (Final Song): Drop the speed back down to a slow stroll (2.5 mph) and catch your breath.
The Gear: What You Need
While you can strut on any machine, the best treadmills for this specific workout have two specific features: rapid speed controls (because you are changing settings every 3 minutes) and a device holder for your phone or tablet.
Why It's The "Strut" King
The Horizon 7.0 AT is widely considered the best machine for interval and strut workouts for one reason: QuickDial controls. Instead of mashing a plastic membrane button to go from 3.5 to 3.6 mph, you simply roll a dial on the handlebar. It is tactile, instantaneous, and keeps you in the rhythm without breaking your stride. Combined with a rapid-sync motor that doesn't lag, it handles the song-to-song transitions perfectly.
The Taylor Swift "Eras" Strut
Perhaps the most famous iteration is the Taylor Swift workout. To do this properly, you need a machine that can handle a 36-minute session without overheating and potentially a wider deck—strutting often involves swaying hips and wider steps than a strictly linear run.
If you want the luxury of space to really "perform" while you walk, you need deck width. Narrow 18-inch belts can feel claustrophobic when you're trying to channel your inner pop star.
Why We Chose The Sole F80
The Sole F80 features a 22-inch wide running surface, which is significantly wider than the standard 20-inch residential belt. This extra two inches gives you the confidence to stride out without constantly looking down to ensure you aren't stepping on the side rails. It also features a sturdy tablet holder that sits above the console, meaning your playlist won't block your workout stats.
Apartment Strutting: Space Saving Options
Not everyone has a garage gym to dedicate to the Eras Tour. If you are in a city apartment, you might be looking for something that can handle a brisk walk (up to 4.0 or 5.0 mph) but folds away completely when you're done.
Note: Be careful with ultra-cheap walking pads for strut workouts. Many max out at 3.8 mph, which might be too slow for the climax of a strut workout.
The Compact Choice
The WalkingPad X21 is unique because it can reach speeds of 7.5 mph, making it fully capable of handling the faster intervals of a strut workout, unlike standard under-desk pads. Its double-fold mechanism allows it to disappear against a wall, making it the perfect choice for the modern "Hot Girl Walk" aesthetic in smaller living spaces.
Final Tips for Your Workout
- Trust the Beat: If 0.1 mph increments feel too slow, adjust the starting speed, not the increment. The magic is in the gradual build.
- Use Incline: To increase calorie burn without running, add a 1-3% incline. This engages the glutes and hamstrings significantly more than walking flat.
- Safety First: Strutting can be distracting. Always clip the safety key to your clothing, especially when walking at high speeds.
