Heading into the last months of the year, 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.com). .

Warm up

Do a light jog or fast walk for 5 minutes without an incline.

Super slow motion

Treadmill setup: 0.5 mph 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: 2 minutes

Low squat sideways step

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 1 minute at a time for a total of 4 minutes.

Low backward walking

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

Facing away from the treadmill, hold onto the handrails carefully and keep your knees bent in a squat position. Walk slowly, paying attention to articulating your toe-to-heel movement.

Duration: 2 minutes

Cardio blast

Treadmill setup: 6 to 9 mph without an incline

Begin your 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: 1 minute sprint and 15 squat jumps repeated 2 to 3 times.

Hill and abs training

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

Walk or run for 2 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 are 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 as you bring your right knee in toward your chest without rotating your hips and hold for 30 seconds. Switch legs.

Duration: A 2-minute walk or run, followed by a 1-minute plank. Repeat sequence twice.

Row lunge

Treadmill setup: A comfortable walking or running place without an incline

After a 3-minute walk or jog, pause the machine and step off. Hook a resistance tube around a secure pole or rail on the treadmill, making sure there isn’t an opening where the band could slide off. Loop it over the rail and thread one handle through the other so that you have one handle to hold a long tube. To make this more difficult, step further away from your anchor point. Hold the handle with your right hand, palms facing each other. Place your right leg backward in a lunge position. As you pull your right elbow back, rotate your torso toward your right and extend your left arm. Bend your left elbow and rotate toward your left side as your right arm reaches forward. Switch hands and repeat on the other side. When you’re done, remove the band from the treadmill.

Duration: A 3-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

30 seconds at an incline of 5

30 seconds at an incline of 10

30 seconds at an incline of 15

30 seconds at an incline of 10

30 seconds at an incline of 5

30 seconds back at no incline

Duration: 10 minutes or walking or jogging

Cool down

Walk for 5 minutes at a comfortable pace without an incline.