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Treadmill Workouts for All Kinds of Fitness Goals

July 07, 2019
Research
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treadmill

Table of Contents:

Treadmill Exercise Benefits
1. Treadmill exercise can be controlled.
2. Treadmill exercise has preset workout programs.
3. Treadmill exercise has benefits for the heart.
4. Treadmill exercise can help with weight loss.
5. Treadmill exercise can keep stiff joints flexible.
Treadmill Training
1. Interval Training
2. Tempo Run
3. Hill Training
4. Race Training
Treadmill Workouts for Beginners
1. Comfortable Walk-Jog
2. Mini Interval Workout
3. 30-minute Beginner Treadmill Workout
4. Beginner HIIT Workout
5. Speedier Interval Training
Treadmill Workout Plan
1. Warm up.
2. Cool down.
3. Use the treadmill incline.
4. Find the right speed.
5. Change it up.
6. Try a progressive workout.
7. Spread it out.
Treadmill Workouts Advanced
1. 20-Minute Hill Interval Treadmill Workout
2. 28-Minute Intense Running Treadmill Workout
3. 30-Minute HIIT Treadmill Workout
Treadmill Workouts for Overweight Beginners
1. 15-minute Basic Walking Workout
2. 30-minute Incline Treadmill Workout
3. 40-minute Running Treadmill Workout
Treadmill Workouts for Seniors
1. 14-minute Walking Treadmill Workout
2. 21-minute HIIT Treadmill Workout for Seniors
3. 30-minute Uphill Treadmill Workout
Treadmill Workouts for Runners
1. 20-minute Relatively Easy Running Workout
2. 26-minute Rolling Hill Training Workout
3. Fartlek Interval Treadmill Workout
4. 30-minute Progressive Running Workout
Treadmill Walking Workouts
1. 10-minute Backward Walking Treadmill Workout
2. 25-minute Incline Walking Treadmill Workout
Treadmill Interval Workouts
1. 16-minute HIIT Treadmill Workout
2. 30-minute Running Interval Training Treadmill Workout
3. Non-Treadmill HIIT Workout
Treadmill Workouts for Weight Loss
1. Beginner HIIT Treadmill Workout for Weight Loss
2. 30-minute Walking Treadmill Workout for Weight Loss
3. 500 Calorie Treadmill Workout
4. Treadmill Exercise to Lose Belly Fat
Treadmill Exercises for Abs
1. 36.5-minute Side Step Treadmill Ab Workout
2. 20-minute Cardio Treadmill Ab Workout
5 Best Treadmill Products for Different Purposes and Fitness Levels
1. Best Treadmill for Beginners
Confidence Power Plus Motorized Electric Treadmill
2. Best Treadmill for Runners
NordicTrack Elite 9700 Pro
3. Best Treadmill for HIIT
ProForm SmartPRO 9000
4. Best Treadmill for Overweight Exercisers
Sole Fitness F85 Folding Treadmill
5. Best Treadmill for Walkers
Horizon Fitness T101-04
Conclusion

Treadmills are convenient exercise machines. They let us exercise no matter the weather or the time of day, but doing reps behind closed doors can be boring sometimes. Repeating the same workout routine over and over again can demotivate even the most enthusiastic gym goers.

To stay focused on one’s goal, every fitness enthusiast should be open to exploring a variety of exercises that would make gym life more interesting and, thus, more sustainable. Whether a person is training for a 10k race or aiming to lose weight this year, there’s always a treadmill workout custom-fit for every fitness goal. This article covers an energizing mix of treadmill workouts designed for the beginner, casual, and advanced treadmill user.

Treadmill Exercise Benefits

It is no secret that exercise is essential to a healthy lifestyle. The US Department of Health and Human Services recommends a minimum of 150 minutes of moderate aerobic exercise or 75 minutes of high-intensity physical activity every week. All people have to do is to choose the type of exercise that suits them best and set aside time to actually do it. There is not even a need to go outside to meet this exercise quota nowadays; you have the treadmill for that.

Here are a few of the many benefits of treadmill exercise:

1. Treadmill exercise can be controlled.

Unlike outdoor running, treadmills are designed with user experience in mind. One of their obvious perks is that they give full control to the user. Speed, distance, duration, incline, and pace can all be modified according to an exerciser’s preferences, something that is not possible with all the unpredictable elements of outdoor exercise.

2. Treadmill exercise has preset workout programs.

Most modern motorized treadmills have preset programs that help users choose their workout routine with ease. Different treadmill brands each have their own programs on offer, but most have at least 10 programs that can be easily selected on the console.

Some of the most common preset workout programs have to do with interval training, hill training, fat or calorie burn, and cardio training. Users have the freedom to choose the program that best fits their fitness level and goals.

3. Treadmill exercise has benefits for the heart.

People know that any form of exercise is good for the heart, but is it okay for a person with heart disease to use an exercise machine like a treadmill? The answer is yes. For people with heart problems, getting enough exercise is just as necessary as it is for a healthy adult. It helps strengthen the muscles of the heart as well as regulate blood pressure and cholesterol levels.

Although exercise is generally safe for people with heart disease, a physician should still be consulted about the safety of a specific workout routine. It's important to work the heart, but not to push it too hard. For most people, a treadmill stress test can be performed to check if they have a healthy heart or not.

4. Treadmill exercise can help with weight loss.

Probably one of the main reasons people buy a home treadmill is to lose weight, and they’re not wrong. Many experts say that, as a weight-bearing machine, a treadmill is more effective at burning calories than other gym equipment. As people put more effort walking on a treadmill than, say, pedaling on an exercise bike, they end up losing more of their unwanted fat.

5. Treadmill exercise can keep stiff joints flexible.

As people get older, joints in the body get less flexible. Maintaining a certain level of physical activity is crucial to prevent bone diseases that limit mobility or, for those who are already battling joint problems, daily exercise can help reduce stiffness and manage pain. People with arthritis, for instance, can benefit from a low-impact aerobic exercise like walking (not running) on a treadmill as this is easier on aching joints. It also helps them manage their weight, which is important in reducing the burden on joints.

Treadmill Training

Not only do they have several benefits, but treadmills also give people the freedom to choose a workout based on when they want it and how they want it. Because treadmills offer a myriad of features like heart rate monitors and speed control, they are the ideal exercise machine for people who are just starting to pursue a fit lifestyle. For them, trying out different workouts is key to keeping things interesting. Here are some treadmill workouts to make the most out of a treadmill’s preset programs:

1. Interval Training

Interval training is an exercise routine that makes use of alternating different types of workout such as taking turns between walking and running on a treadmill. It usually includes changing speed and incline to increase one’s effort and achieve a more complete workout. One study found that 10-minute bursts of activity are beneficial to the heart.

2. Tempo Run

Also known as threshold runs, tempo runs are steady prolonged runs designed to build endurance in runners and serious marathoners. It involves running at a sustained pace that feels comfortably hard for a runner. A classic tempo workout, for instance, starts with a 3-minute walking warm-up and turns into a 10-minute moderate run before engaging in a 30-minute tempo pace that’s faster than the moderate pace but still in control. Afterward, the runner gradually returns to the moderate pace and then a 3-minute cool down.

Tempo runs are great at preventing lactate from setting in, preventing muscle fatigue while building a person’s speed and endurance.

3. Hill Training

One advantage of outdoor training is the chance to run on hills, but this can easily and safely get simulated in treadmills using the incline feature. One thing a treadmill user can try is alternating between 2-minute jogs at zero incline and one-minute runs at 3 percent incline or higher. Hill training requires more energy than running on a flat treadmill, and it makes use of different leg muscles so runners who want toned muscles should make sure to include this in their workout plan.

4. Race Training

A treadmill is also useful for runners training for a race. The goal is to recreate the experience of racing through changes in treadmill use such as changing the treadmill’s incline to imitate the hilly part of the race or training in the same duration as the race event. Some treadmills have programs that simulate popular events like the Boston Marathon, but if this is not available, find out the details of the race event and train under the same conditions if possible.

These are just a few workout potentials on a treadmill. Below are more details for some of these workouts and how anyone can adopt them into their routine.

Treadmill Workouts for Beginners

A treadmill is beginner friendly. It allows users to plan a workout that is suitable for their current level of fitness while still giving them enough challenge to achieve their fitness goals. The controlled set up of a treadmill is also preferable to the unpredictable nature of outdoor sports. Here is a list of some of the best treadmill workouts for beginners:

1. Comfortable Walk-Jog

Start with a 5-minute warm up by walking at a comfortable pace. Next, boost workout speed by jogging for 15 minutes. A workout is considered ‘comfortable’ if the person can still carry a conversation while doing the exercise. Lastly, cool down for 5 minutes.

This is an easy routine for beginners who want to start slowly and steadily. The jogging part can be increased to 30 minutes or more as the person gains more confidence and stamina.

2. Mini Interval Workout

Another easy-peasy beginner workout is this 14-minute interval training, which involves comfortably walking for 5 minutes as a warm-up and running lightly for 3 minutes. Afterward, go back to walking for one minute and end the routine with a 5-minute cooldown. This workout is perfect for busy people who want to start exercising a few minutes a day.

3. 30-minute Beginner Treadmill Workout

This is a basic treadmill workout. Before starting, raise the incline to 1% to better imitate outdoor jogs. Warm up for 10 minutes by walking at a speed of 1.5 or 2 miles per hour (mph). Do a short 2-minute easy run and a 3-minute slower walk after. Switch to easy running for 3 minutes, followed by 3 minutes walking. End with a 4-minute easy run and then cool down with a 5-minute walk at a speed of 1.5 mph. This run-walk combo provides a more challenging exercise for beginners looking to build their endurance.

4. Beginner HIIT Workout

More details will be discussed about the HIIT workout later, but for now, it’s important to know that HIIT is the acronym for high-intensity interval training, which is a cardio exercise that includes short bursts of intense workout alternating with slower “recovery” parts.

A beginner version of HIIT should start with a 10-minute warm-up that can transition from a slow walk to a light jog until the exerciser feels warm enough. Next, set the treadmill speed at 10 mph and run for 1 minute or 30 seconds, depending on the person. Then, lower the speed to 3.5 or 4 mph and walk for 2 minutes. Repeat this walk-run combo 8 times before cooling down for 5 minutes walking and then stretching.

This routine is a big jump from the previous 30-minute basic workout, so it’s not an ideal first ever workout. Try to build stamina and endurance with easier workouts first.

5. Speedier Interval Training

Treadmill users can amp up their interval training with greater speed. After warming up, start with a moderate run at 3.5 mph speed for 3 minutes. Afterward, increase the speed to 4.0 and continue running. Boost the treadmill speed by 0.5 every two minutes until 20 minutes have passed. Upon reaching 20 minutes, stop the treadmill and do a crossover. Perform 12 to 15 pushups before doing a few sit-ups. Do not forget to cool down. For those looking for a better challenge, add more sets of pushups to the routine.

When only beginning with a treadmill workout, exercises should be careful not to push themselves too hard. Endurance-building, slower sessions should not be skipped in favor of more intense workouts. Having more calculated progress, along with a workout plan, reduces the risks of injury and burnout.

Treadmill Workout Plan

They say that people who do not plan actually plan to fail. The same is true with treadmill workouts. Not having a workout plan is one of the reasons why people cannot sustain their New Year’s fitness resolutions. Beginners, in particular, should plan and prepare their workouts before they even start. Here are some things to consider when choosing a treadmill workout plan.

1. Warm up.

Before starting the main routine, an exerciser should never forget to warm up. It does not matter if the routine is “easy” or not. A short warm-up session gradually raises the temperature and heart rate of a person, preparing the body for the more strenuous exercise ahead. Most routines begin with a 5-minute walking warm-up, but more intense workouts can extend this to 10 minutes.

2. Cool down.

Just as gradually increasing the heart rate is important, so does cooling down help the body recover from an intense workout. Bring down the treadmill’s speed to a slower pace such as 2 mph from 4 mph. The American Heart Association recommends walking for about 5 minutes or until the person’s heart rate is below 120 beats per minute. It also stresses the importance of adding stretching to a cool

down session as stretches help prevent cramping by fighting the lactic acid buildup.

3. Use the treadmill incline.

It's generally not advisable to run on a zero incline or “flat” treadmill. This level is comparable to that of a slightly downhill road and harder on the legs than an inclined treadmill. Anyway, according to studies, the perfect treadmill grade is 1% as it closely resembles running on a level pavement outdoors. This can be increased by 1 percent after 1-2 minutes. When it comes to maximum incline, many users advise against setting the incline at 7% and above as it puts unnecessary strain on a person’s back.

4. Find the right speed.

Finding an individual pace is one of the first considerations when starting a treadmill workout for the first time. It's important to start slow until a comfortable pace is found. Ideally, a beginner treadmill speed should be fast enough for a person to reach their target heart rate but not too fast that they are running out of breath.

To find one’s target heart rate, people should calculate their maximum heart rate first by subtracting their age from 220. Their target heart rate is 50-70% of this number for moderate exercise and 70-85% of the maximum heart rate for high-intensity workouts, which means that a healthy 30-year-old should aim for a heart rate of 95-162 beats per minute (bpm) while exercising on a moderate speed.

5. Change it up.

There are many ways the treadmill can be used. With the options on incline, speed, and distance, the only hurdle is an individual’s lack of experimentation. In particular, those who are planning to graduate eventually to running should prepare by doing rotating lunges and squats and those who started with a basic workout might want to transition to interval training or maybe HIIT workouts.

6. Try a progressive workout.

One way that treadmill beginners can avoid injury is through weekly plans of progress. In the first week, beginners can start with 30-minute basic treadmill workouts at least three times a week. This can be increased to 60 minutes if the body needs more challenge. In the next weeks, the basic program can be shifted to interval training and can be leveled up to four times a week. As the days go by, the workout plan should include less walking and more running. A progressive workout plan ensures that a beginner has the necessary aerobic base before going for tougher workouts.

7. Spread it out.

As mentioned before, the minimum recommended hours for physical activity is two and a half hours or 150 minutes of moderate exercise every week. Again, this is the minimum, so this is by no means the only target.

a) Setting a Goal

Being a couch potato for many years is no excuse to continue living life without exercise. Anybody can start a fitter lifestyle by setting a reachable fitness goal that may begin with the bare minimum and will progress over time. If not for weight management, physical activity can literally make people happier by releasing the happy hormone, endorphin, which helps suppress pain and boost positive emotions.

b) 30 Going 300

The Mayo Clinic advises 30-minute daily moderate exercise for people who just want to hit the weekly recommended time, but for those with weight loss objectives, weekly gym time should go up to 300 minutes and beyond to get the desired results.

c) Better Than Zero

For people who do not have time in their hands, even little exercise can do some good. Instead of 30-minute workouts, people can do 10-minute treadmill exercises 3-5 times a week or less. The bottom line is any physical activity is better than not doing anything at all. People with desk jobs, in particular, should lessen their time sitting and spare some time walking around or running on, say, a treadmill desk.

Treadmill Workouts Advanced

Eventually, beginners will have to level up their workouts if they want to avoid boredom or achieve even greater fitness goals. Long-time treadmill users, on the other hand, will need more challenging routines if they are looking to get better results. The following are some advanced treadmill workouts for non-beginners:

1. 20-Minute Hill Interval Treadmill Workout

This workout makes use of the treadmill’s incline power, which is great for toning leg muscles and giving the body that extra push it needs. To begin, the exerciser should warm up for 5 minutes with a slow jog and, during the warm-up, start their ascent, increasing the treadmill’s incline by 1% every minute until they get to an incline of 4 or 5%.

2-minute High Incline

After the warm-up session, raise the incline to 9% and jog at a speed of 3 to 5 mph (depending on the jogger’s preference) for 2 minutes.

1-minute Interval

Take a short 1-minute break by decreasing the incline from 9% to 5% but still jogging at the same speed.

3-minute Higher Incline

Set the incline at 12%. The jogging speed may be increased by 2 mph or kept the same. What’s important is to maintain a level of exertion of about 80%. After 3 minutes, decline to 4% to give the body a 1-minute break but keep jogging.

4-minute Highest Incline

Return to the grind by lifting the treadmill grade to 15% and hold a level speed for 4 minutes. This is the highest you should go.

Cool down with a slow jog for 5 minutes at a 1 or 2% incline. Do some stretches to help fight lactic acid buildup in the muscles. Of course, the incline and speed can be changed by the jogger based on their level of readiness. Some treadmills may not be capable of a 15% incline, so adjust accordingly.

2. 28-Minute Intense Running Treadmill Workout

This advanced workout is all about running. Instead of varying inclines, it uses progressing speed to challenge treadmill users. Before starting, set the treadmill grade at 0.5 or 1% to imitate overground running more closely.

5-minute Warm-up

Jog at a slow pace for 5 minutes or do stretches off the treadmill.

5-minute Run

Set the treadmill speed at 6.5 miles per hour (mph) and run for 5 minutes, after which have a 1-minute rest by straddling the sides of the treadmill. Do some stretches during this time to avoid muscle strain.

1-minute Run

Run for 1 minute at a speed of 7.5 mph. This is part of an extended warm-up leading up to the main routine. Rest for 1 minute while stretching.

Half-minute Run

Increase the speed to 8.5 mph and resume running on the treadmill. Rest for 1 minute and do stretches. One option is to repeat this routine at a speed of 10.5 mph and rest for 1 minute.

12-minute Main Routine

Set the speed at 11.5 mph. Run for 2 minutes and then rest for 1 minute while doing stretches. Repeat this routine 3 more times for a total of 4 cycles.

After this, do 10 minutes or more of full-body stretches and/or crunches to cool down from such an intense workout. Runners should feel free to modify the numbers according to what their bodies tell them. Keep in mind the original routine is meant for advanced runners.

3. 30-Minute HIIT Treadmill Workout

This is an example of a high-intensity interval training (HIIT) workout. HIIT is a popular workout that brings the body to intense levels of exercise in a short amount of time and alternating between brief slowdowns and high-intensity routines–perfect for busy folks who want to make the most out of their workout time.

5-minute Warm-up

Aside from jogging at a slow pace, one warm-up alternative is to do lunges—a combination of forward and side lunges for 5 minutes.

5-minute Jog

Jog at a moderate pace. Use the Rated Perceived Exertion (RPE) chart to assess the level of difficulty of physical activity. On a scale of 1-10 (with 10 feeling “very, very heavy” after a workout), the perceived exertion after this segment is about 5.

30-second Sprint

Sprint as fast as possible for 30 seconds. The perceived exertion should be as much as 9 out of 10.

4.5-minute Jog

Allow the body to recover at an easy pace and a level 5 perceived exertion. Repeat the 30-second sprint and 4.5-minute recovery jog for 3 more times—a total of 4 cycles.

4.5-minute Cool Down

Do a slow jog for four and a half minutes with a perceived exertion of 4.

Treadmill Workouts for Overweight Beginners

Treadmill users who are struggling with their weight will need a slightly different workout plan but will benefit from exercise nonetheless. Excess body fat puts a heavy burden on the body and makes exercise more challenging for overweight and obese beginners.

Although experts contend that exercise alone is not the most effective way to lose weight (unless combined with a healthy diet), overweight individuals should still include physical activity in their daily lives in order to avoid serious illnesses like cardiovascular disease and diabetes. There is no environment more fitting than the controlled setting of a treadmill in the gym, so many fitness gurus advise overweight beginners to begin with treadmill workouts.

1. 15-minute Basic Walking Workout

One important consideration in exercise is pacing. Beginners should be ready to take things slow and work on making their bodies familiar with the exercise. This slow pacing can definitely increase as the days go by. This is a suggested workout for the first week.

5-minute Warm-up

Walk on the treadmill at a slower pace (e.g. 2 mph) for 5 minutes.

5-minute Brisk Walk

Level up the pace to 3.0-3.5 mph and speed walk for 5 minutes.

5-minute Cool Down

Gradually return to the warm-up pace and do a slow for 5 minutes.

Repeat this routine for 3 days or more in the first week. If this routine is too easy, feel free to increase the pace by 1 mph or more or the time from 5-10 minutes.

2. 30-minute Incline Treadmill Workout

In Week 2, get ready for a more challenging routine. This is a beginner-friendly incline treadmill workout.

5-minute Warm-up

Set the incline at 2%. Do a slow walk at 3 mph for 5 minutes.

3-minute Incline

Increase the incline to 3% and walk briskly at 3.5 mph for 2 minutes.

12-minute Incline

Boost the treadmill’s incline by 1% and pace by 0.5 mph every two minutes. Do this routine 6 times.

5-minute Cool Down

Slow down at a speed of 3 mph or less and a lower incline of 2%.

In this workout, the incline and pace levels are adjusted at the same time as you progress toward the middle of the workout and just before the end. The 12-minute main routine can be changed to 7 cycles instead of 6 if the exerciser desires more challenging inclines.

3. 40-minute Running Treadmill Workout

This fast-paced workout is not designed for first-timers. The assumption is that, by this week, the person following this plan already established their aerobic base by trying out easier challenges like the ones outlined above.

5-minute Warm-up

Raise the platform to 1% and walk at a 3-mph pace.

5-minute Run

Run for 5 minutes at a pace of 3.5 mph.

2-minute Run

Run for 2 minutes (5.5 mph).

4-minute Slower Run

Slow down a little and run for 4 minutes (3.5 mph).

2-minute Run

Run again for 2 minutes (5.5 mph).

4-minute Run

Slow down a little and run for 4 minutes (3.5 mph).

2-minute Run

Run again for 2 minutes (5.8 mph).

4-minute Run

Slow down a little and run for 4 minutes (3.5 mph).

2-minute Run

Run again for 2 minutes (5.8 mph).

5-minute Run

Run for 5 minutes (3.5 mph).

5-minute Cool Down

Slowly jog for 5 minutes (3.0 mph)

Healthy reminder: Overweight beginners thinking of starting a workout program should consult a healthcare provider about health considerations and other questions about how to prepare for a moderate and intense workout.

Treadmill Workouts for Seniors

With age comes certain limitations in mobility that seniors will have to consider when engaging in physical activity. A safer alternative to outdoor activities, a treadmill is the best cardio machine for seniors as it offers a low-impact, weight-bearing exercise that is easy to learn and execute.

The World Health Organization (WHO) advocates the same amount of time, 150 minutes, for older adults as they do for able-bodied younger age groups. This means that nothing should stop seniors from doing moderate to vigorous exercise. The following are some examples of workouts for seniors.

1. 14-minute Walking Treadmill Workout

Many older exercisers tend to hold on to the hand and arm rails of the treadmill during a workout for fear of falling off the machine. While this is a perfectly reasonable belief, this habit can prove detrimental to an individual. Aside from promoting bad posture, not letting go of the handrail prevents people from swinging their arms, a more natural walking movement that, according to a study, reduces ground resistance and friction in the shoulders. What seniors can do when starting a walking treadmill workout is to hang on to the rails only if necessary but learn how to let go eventually.

2-minute Warm-up

Begin walking at a slow pace of 0.5 miles per hour (mph).

10-minute Main Routine

When ready, add 0.5 mph to the treadmill’s speed every minute until, ideally, a brisk pace of 3 mph is reached. If breathing gets too labored, reduce the speed and get back to it after recovery. Do this routine for 10 minutes.

2-minute Cool Down

Bring down the pace to 1 or 2 mph to cool the body down and end the workout.

2. 21-minute HIIT Treadmill Workout for Seniors

The Mayo Clinic reports that high-intensity interval training (HIIT) workouts are even more beneficial to seniors as the effects of HIIT fights aging in people over 65 years of age. Just like any HIIT treadmill workout, this alternates from a slow walk to a sprint to a walk and back to a sprint.

5-minute Warm-up

Walk or jog slowly at 0.5 or 1.0 mph. Remember not to stand on the treadmill when starting the machine. Straddle the sides first and step on the belt after it begins to move.

20-90 Main Routine

Select a pace from 3.0 to 5.0 mph, depending on the level of fitness. Run at full speed or sprint for 20 seconds. After sprinting, drop the speed to 2 mph and walk comfortably for 90 seconds. This is the rest period or “interval” of the workout. Do this sprint-walk combo 4 to 6 times.

5-minute Cool Down

Walk slowly at the initial speed for 5 minutes.

Anyone following this workout should consider his or her readiness and fitness goals. The speed and time can both be changed according to the exerciser’s preference.

3. 30-minute Uphill Treadmill Workout

If walking faster or running is not an option, then the treadmill’s incline is another way to give the body a workout. This workout makes use of the incline and speed of the treadmill without running.

3-minute Warm-up

Set the treadmill’s incline at 1.5% and speed at 3.5 mph. Walk comfortably.

3-minute Walk

Maintain the same incline and speed. Walk for 3 minutes.

9-minute High Incline

Set the incline at 6%. Walk at 4.5 mph speed for 1 minute. Recover for 1 minute by lowering the speed to 3 mph. Repeat this routine 4 times. Add 1-minute recovery before going to the next phase.

2-minute Higher Incline

Raise the incline to 15% or whatever is the maximum incline of the treadmill. Walk at a speed of 3 mph for 2 minutes.

4-minute Backward Walk (Optional)

Maintain the incline but set a lower speed of 2 mph. Using the handrails as support, turn around and walk backward on the inclined treadmill for 2 minutes. This works the lesser used muscles at the back of the legs as well as improves flexibility. After 2 minutes, return to the original position and resume speed walking for 1 minute. Try walking backward again for 1 minute if up to the challenge.

2-minute Hop

Keep the same incline (15% or the highest grade if 15 is not available) and 2 mph speed. Turn sideways facing the handrail to the right and bring one leg up and hop. Do the same with the other leg and keep hopping for 1 minute. Using the handrail for support, turn the other way facing the left handrail and hop sideways for 1 minute.

4-minute Walk

Decrease incline to 1.5% but bring the speed back up to 3.5 mph. Walk for 4 minutes.

3-minute Cool Down

Keep the incline but reduce the treadmill’s pace to 2.5 mph. Walk comfortably for 3 minutes and include stretches of the hips and calves if possible.

Senior adults should consult their healthcare provider before embarking on any of these workout routines. If cleared for exercise, start slow and increase the pace later on. Choose a workout that does not put too much strain on the body until the body is ready. By that time, the challenge will make exercise more satisfying.

Treadmill Workouts for Runners

Many runners prefer being outside in the vast outdoors, but this is not always possible with current extreme weather conditions and other dangers that exist today. Outdoor runners are possibly hesitant to do their laps at home thinking that it would be boring or not intense enough for their fitness goals. With an array of workouts, runners can counter any boredom they might experience while on the ‘mill and still get the amount of activity they need. Here are 4 running workouts to get anyone started:

1. 20-minute Relatively Easy Running Workout

This workout is an easy way to start using the treadmill for a jog and run combination. This treadmill session starts with a 5-minute walking warm-up at a slow pace.

Phase 1

Set the treadmill’s speed at 4 or 5 mph. Jog at this pace for 3 minutes. Accelerate to a speed of 5 or 7 mph, depending on the runner’s preference, and transition to a full-on run. After 2 minutes running, slow down to a jog at the same 4 or 5 mph pace and continue for 3 minutes. Take a short break with a 1-minute walk.

Phase 2

Start a 2-minute jog at 4 or 5 mph. Then, run for 3 minutes at 5 or 7 mph. Get back to the 2-minute, 5 mph jog. Finally, cool down with a 1-minute walk.

2. 26-minute Rolling Hill Training Workout

While it’s not possible to simulate actual rolling hills, the treadmill is still ideal to prepare for a hilly race. The absence of wind resistance makes the treadmill easier to navigate during a running lap, but the incline poses enough of a challenge for runners looking to shape up for a marathon. To start, warm up with a slow jog for 10 minutes.

Rolling Hills Routine

Increase the incline to 5% and run at the target marathon pace for 1 minute. (See below for how to calculate a marathon pace). Afterward, slow to a 90-second jog at 0% incline. Get back to the marathon pace at 6% grade and continue for 45 seconds. End with a 90-second easy jog at 0%. Repeat this routine four times.

Take 10 minutes to cool down with a slow job.

Calculating a Marathon Pace

A 5K race is equal to 3.1 miles while a 10K race is double that. To find out the required miles per hour (mph) on a treadmill, divide the number of minutes by 60 and then divide the result by the miles.

For people who want to practice for a 5K race in 30 minutes, they need to divide 3.1 by 0.5 (30 by 60 is 0.5). The result is 6.2 mph, which is the target treadmill mph for a 5K race. For a more detailed treadmill calculator, visit 42.195km.net.

3. Fartlek Interval Treadmill Workout

Fartlek, which means “speed play” in Swedish, is a type of workout that involves quick running bursts alternating with a jog and a recovery time. Feel free to adjust the speeds of the following Fartlek workout.

Phase 1

Get a 5-minute warm-up walking at 3.5 mph and 7% treadmill grade. Gear up to a full-on run at a pace of 6 mph for 10 minutes. Then, lower the speed to 5 mph to jog for another 3 minutes. Increase the pace to 6.8 mph and run for 30 seconds. Recover with a slower 3-minute jog at 5 mph.

Phase 2

Repeat the alternating run and jog in Phase 1 until 25 minutes is up. After this, run for another 10 minutes at a speed of 6 mph. Cool down with a 5-minute slow jog at 3.5 mph and 5% incline.

Again, the speeds and minutes can be adjusted according to the runner’s fitness level.

4. 30-minute Progressive Running Workout

This workout uses the same incline level and instead makes use of varying speeds throughout the 30 minutes. The level of difficulty progresses, so exercisers should decide their workout plan accordingly.

Phase 1

Set the incline at 1 percent. Run at 7.5 mph (or lower, if preferred) for 4 minutes. Decrease the pace by 2 mph and run slower for 2 minutes. Speed up to 8.5 mph and run for 4 minutes, after which lower the speed by 2 mph again for a 2-minute recovery.

Phase 2

Accelerate to 9.5 mph and run for 4 minutes before slowing down to 7.5 mph to recover for 2 minutes. Repeat this routine 2 more times while increasing the pace by 1 mph each time and recovering for 2 minutes in-between at a lower speed.

The last two repetitions are designed to be particularly challenging and might need some build-up.

Treadmill Walking Workouts

Not everyone is into running. For some people, walking may be a better and more sustainable workout. The good thing about walking is that it has a lot of health benefits, including improving blood circulation. It was found that walking for 30 minutes every day lowered the risk of having a stroke by 20% among women and 40% if they walked briskly.

It is also important to practice the proper walking technique by looking ahead instead of at the ground, swinging arms freely on the side, and rolling the feet smoothly from heel to toe.

1. 10-minute Backward Walking Treadmill Workout

This is a challenging workout with tremendous rewards. As mentioned before, walking backward shapes lesser used muscles, giving the legs a more holistic workout. Start slow and only speed up after several sessions.

Backward Walk Routine

When beginning at a backward position, start the treadmill at 1 mph and 1% incline and walk for 1 minute, after which increase the speed to 1.5 mph at 2%. After 1 minute, add another 0.5 mph and maintain the incline for 1 minute.

Continue the walk at 2.5 mph at 3% incline for 1 minute. If feeling confident, level up with a 1-minute walk at 3 mph and 3% incline and transition to 3.5 mph and 4% incline after. After 1 minute, reach 4% incline (the highest for this routine) at 4 mph and walk for 1 minute before slowing down to 3 mph with a 3% incline, 2 mph at 2% incline, and finally 1 mph at 1% incline. Stay for 1 minute at each speed.

This lasts for 10 minutes, more or less. If looking to push things further, it’s best to increase speed but keep the same timing or keep the same speed while increasing the duration to a few more minutes.

2. 25-minute Incline Walking Treadmill Workout

This is a climbing workout. Start with a 5-minute warm-up at 0% incline and 2.5 mph. Slowly increase the speed by 0.2 mph and 1% incline after each minute during warm-up. The speed is more likely 3.3 mph by now; keep this pace but lift the incline gradually to 5% in 5 minutes.

Rolling Hills Routine

Duration	Incline	Speed
1 minute	5%	3.4 mph
1 minute	5%	3.5 mph
1 minute	7%	3.7 mph
30 seconds	5%	3.7 mph
30 seconds	8%	3.8 mph
30 seconds	5%	3.8 mph
30 seconds	10%	4.0 mph
30 seconds	5%	3.5 mph
5 minutes	10%	2.6 mph (steep and slow) Slowly increase speed by 0.3 mph every minute for cool down
5 minutes	4%	3.4 mph Slowly decrease speed by 0.2 mph and incline by 1% every minute

37-minute Pyramid Walking Workout

This is a good intermediate walking workout. A pyramid walking workout is a type of interval training that progresses from easy to intense walks coupled with recovery periods. Maintain 0.5 to 1% incline throughout this workout.

Duration	Speed
5 minutes	3.5 mph (warm-up)
1 minute	5.0 mph
1 minute	3.5 mph
2 minutes	4.5 mph
1 minute	3.5 mph
4 minutes	4.2 mph
1 minute	3.5 mph
6 minutes	5.0 mph
1 minute	3.5 mph
4 minutes	4.2 mph
1 minute	3.5 mph
2 minutes	4.5 mph
1 minute	3.5 mph
1 minute	5.0 mph
1 minute	3.5 mph
5 minutes	3.0 mph (cool down)

Treadmill Interval Workouts

Interval training, particularly high-intensity interval training or HIIT, has taken the fitness industry by storm with its promises of quick gains and total body workout. The good thing is most of these promises are true. Interval training combines short bouts of activity with periods of rest that help people burn more calories and build endurance.

It comes in many forms, with the treadmill being one common (but not the only) piece of equipment to try interval training on. Research, in fact, shows that interval training gives faster fitness results as it pushes the body with high-intensity physical activity.

1. 16-minute HIIT Treadmill Workout

This is a short workout for those pressed for time. It starts with a 3-minute warm-up jog and 10 minutes of the following:

Alternate 40 seconds running or walking at 3 or 5 mph and 20 seconds recovery at a slower pace.

This typically involves 10 sets. To add a bit of a challenge to this, set the incline higher. Then, cool down with a 3-minute jog.

2. 30-minute Running Interval Training Treadmill Workout

Interval training is one of the best cardio workouts out there—ideal for building endurance and working out the heart and lungs. This interval training workout aims to increase an exerciser’s endurance of faster workouts.

Warm up with a slow jog for 5 minutes. Speed up to a pace that lets the heart reach up to 85% of the maximum heart rate (varies per individual). Hold this speed for 1 minute. Shift to a 1-minute recovery with a moderate walk or jog. Alternate the 1-minute run and 1-minute recovery for 20 minutes. Slow down to a 5-minute comfortable jog to cool down.

3. Non-Treadmill HIIT Workout

HIIT workouts suit any type of physical activity or exercise equipment. They go well with running, jumping ropes, or lunges, and a stationary bike can be as good as a treadmill for a HIIT routine. Here is an example of a HIIT workout that does not use a treadmill or any equipment—just the human legs.

After warming up, do a full-on sprint for 30 seconds, followed by 45 seconds of squat jumps and 20 lunges on each leg. Afterward, do 50 reps of calf raises.

Repeat this routine 4 times with a 1-minute rest in-between.

Throughout this article, several interval training workouts have been highlighted. Keep in mind, however, that interval training may not be for everyone. Beginners should first try to build an aerobic base with more traditional walking or running workouts before going for interval training. Those with a possible health condition should also consult their doctors before engaging in this high-intensity exercise.

Treadmill Workouts for Weight Loss

People exercise for many reasons, but one reason many people have in common is weight loss. Incidentally, treadmill workouts are perfect for losing weight as they are super convenient and flexible.

Inevitably, some people do not get the results they want. Long walks and runs do not always lead to the target weight, and numerous studies have shown that interval training may be the answer. One, in particular, found that high-intensity interval training (HIIT) resulted in 25 to 30% more calories burned than other forms of exercise like weight training and cardio workouts. This is not to say that other types of workouts will not bring the same result. With the right intensity, almost all treadmill workouts can be used for weight loss.

1. Beginner HIIT Treadmill Workout for Weight Loss

This is a 26-minute HIIT workout on a treadmill aimed at losing weight.

Duration	Incline	Speed
4 min	1%	4-5 mph
3 min	1%	add 1 mph
1 min	1%	4-5 mph
2 min	1%	add 2 mph
1 min	1%	4-5 mph (recovery)
3 min	5%	add 1 mph
1 min	5%	4-5 mph
2 min	3%	add 2 mph
1 min	3%	4-5 mph (recovery)
6 min	1%	(add 0.5 mph each minute) 5-6 mph
2 min	1%	3.5 mph

2. 30-minute Walking Treadmill Workout for Weight Loss

With the appropriate intensity, any workout can be used for weight loss. Walking workouts can also burn fat by mixing incline and speed levels. Here is a 30-minute walking treadmill workout that beginners can also do.

Duration	Incline	Speed
4 min	0%	3 mph
1 min	0%	4.5 mph
3 min	1%	3 mph
1 min	5%	4.5 mph
3 min	5%	3 mph
1 min	7%	4 mph
3 min	7%	3 mph
1 min	5%	4 mph
3 min	5%	3 mph
1 min	0%	4 mph
3 min	0%	3 mph
1 min	0%	4.5 mph
5 min	0%	3 mph

3. 500 Calorie Treadmill Workout

This is another HIIT workout that can burn up to 500 calories in 30 minutes if done correctly. With enough preparation, this can be done by people of almost all fitness levels.

Duration	Incline	Speed
3 min	1%	Slowly increase to 5.5 mph (warm-up)
3 min	1%	Run 6.5 mph
85 sec	1%	Sprint 8.0 mph (or as fast as possible)
3 min	1%	Run 6.5 mph
85 sec	1%	Sprint 8.3 mph
3 min	1%	Run 6.0 mph
85 sec	1%	Sprint 8.5 mph
3 min	1%	Run 6.0 mph
85 sec	1%	Sprint 8.7 mph
3 min	1%	Run 6.5 mph
85 sec	1%	Sprint 9.0 mph
95 sec	1%	Run 6.5 mph
3 min	1%	Slowly decrease to 5.5 mph (cool down)

This is not an ideal starting point for first-timers who haven’t built an aerobic base for a few weeks.

4. Treadmill Exercise to Lose Belly Fat

People with weight loss goals can attest that sometimes losing the last pounds is the hardest thing to do. Abdominal fat is a particularly stubborn type of fat, but all is not lost. Combined with a healthy diet, treadmill exercise can help anyone achieve their goals. The key is not to give up.

According to the CDC, people who get rid of extra weight (around 1-2 pounds per week) in a steady manner are actually more likely to keep the weight off even if the process looks slow. Any kind of weight loss, no matter how small, is good for the body and helps people live healthier lives. Here is an example of a 33-minute walking treadmill exercise that helps lose the fat around the belly:

Duration	Incline	Speed
3 min	0%	2.5 mph (warm-up)
1 min	15%	2.5 mph
1 min	6%	2.5 mph
1 min	1%	4.5 – 8 mph (depending on personal fitness)
1 min	1%	2.5 mph (side steps) Use the handrail for support and face one side of the treadmill
1 min	15%	3.5 - 4.5 mph
1 min	6%	2.5 mph
1 min	6%	6 mph
1 min	1%	2.5 mph
1 min	1%	2.5 – 3.5 mph (side steps)
1 min	10 %	4.5 – 6.5 mph

Repeat this routine 3 times for maximum impact. This interval workout is aimed to push the body toward its limits so it is not ideal for beginners. Overweight individuals may want to monitor their heart rate and make sure that it is well within the target heart rate and physical activity is not putting too much burden on the heart.

Treadmill Exercises for Abs

Treadmill workouts are not just for toning the lower body, but they also give a full-body workout to different parts of the body. A treadmill’s fat-burning power helps reveal the muscles within, making it perfect for achieving a flat stomach. However, for stronger, absolutely toned abs, a treadmill may be a good place to shed the fat, but it will not necessarily give people the six-pack they want. Treadmill exercise will have to be combined with other forms of exercise for that.

Still, treadmill workouts are great for developing the body’s core and giving the body the metabolism it needs to maintain abs. Here are two workouts that give more emphasis on the abdominal area.

1. 36.5-minute Side Step Treadmill Ab Workout

Duration	Incline	Activity
10 min	0%	Warm-up
30 sec	5%	Side steps (do a side crunch every other step)
30 sec	5%	Side steps (face the other side)
30 sec	5%	Face forward and run
15 min	5%	Repeat the sides steps and forward run 10 times
10 min	0%	Cool down

Feel free to repeat the 30-second portions more times. The side steps (with a crunch) are particularly important for the abs.

2. 20-minute Cardio Treadmill Ab Workout

This is a running ab workout that helps get rid of the fat and strengthen the body’s abdominal core.

Duration	Incline	Speed
3 min	1%	5 mph (warm-up)
2 min	1%	6 mph
2 min	1%	6.5 mph
1 min, 30 sec	1%	6 mph
1 min	1%	6.5 mph
1 min, 30 sec	1%	6 mph
30 sec	1%	7 mph
1 min	1%	5.5 mph
30 sec	1%	7 mph
1 min	1%	5.5 mph
1 min	1%	7 mph
1 min, 30 sec	1%	5.5 mph
1 min	1%	6.5 mph
1 min, 30 sec	1%	6 mph
2 min	1%	5 mph (cool down)

In addition to these exercises, engage in non-treadmill routines that target the abdominal area, such as planks, flutter kicks, and planks.

5 Best Treadmill Products for Different Purposes and Fitness Levels

Treadmills are indeed powerful tools that can be used for many purposes and by almost anyone. They come in such varying designs that it is hard to decide sometimes which one of them is best. This decision largely depends on how a person plans to use their treadmill. Here is a short list that considers just that with suggested treadmills for beginners, runners, and heavy-set individuals.

1. Best Treadmill for Beginners

Confidence Power Plus Motorized Electric Treadmill

This is a money-saving treadmill that offers the basics of a good motorized cardio machine. It has a LED display for easy control of the speed and time. As a foldable treadmill, it’s pretty easy to store and does not take up a lot of space. It can carry up to 250 lbs yet it’s light and compact.

For people looking for a budget-friendly option, this one definitely gives a bang for their buck. Keep in mind that this is an entry-level model and does not have many advanced features found in other brands. However, if the objective is simply to start including the treadmill to a person’s daily workout, then this is the one.

Pros

-has a LED display

-highly affordable

-easy to store and assemble

Cons

-smaller weight compared (250 lbs)

-Some buyers complain about the low handlebars

2. Best Treadmill for Runners

NordicTrack Elite 9700 Pro

Equipped with iFit technology, this treadmill allows users to sync their fitness activities with their phones and other iFit-capable exercise equipment. It has a large, powerful motor that provides a smooth run as well as a wide belt that makes for comfortable running.

For people who want to do rolling hills indoors, this model has up to 15% incline and a surprising –3% decline that lets users imitate downhill walks. Its excellent cushioning is also designed to lessen the impact on runners’ joints. Overall, NordicTrack Elite 9700 Pro is every runner’s dream treadmill.

Pros

-pre-installed with 42 workout programs

-colorful 10-inch display that allows runners to ‘watch’ outdoor landscapes

-has a 22-inch belt that makes for comfortable runs

-has a powerful motor that can take miles upon miles

Cons

-bulky and takes a lot of space in a room

-limited memory so web access is not as convenient

3. Best Treadmill for HIIT

ProForm SmartPRO 9000

This treadmill is a first-rate model in a SmartPro series. Its 2.5-inch rollers can withstand runs and sprint typical of high-intensity interval training, while the 4.25 CHP Commercial Plus motor can endure hours of running. Another feature worth mentioning is the air compression chamber in the cushioning built to reduce the impact on joints and minimizing the risks of injury.

The deck is 22-inch wide and 60-inch long and has both incline and decline capabilities. This allows users to follow HIIT workouts with steep inclines and even add an occasional decline in the mix. In sum, this is a high-performance treadmill that has enough advanced features to keep workouts interesting and interval training intense.

Pros

-wide exercise belt (22 inches)

-equipped with iFit technology

-has 10-inch HD touchscreen display

-has air cushioning that is gentle on knees and hips

-has incline and decline features

Cons

-iFit membership requires annual renewal from the customer’s pockets

-some customers complain of slow customer service response

4. Best Treadmill for Overweight Exercisers

Sole Fitness F85 Folding Treadmill

Weight capacity is an important consideration when purchasing a treadmill. Users who are on the heavy side may need to buy models with 300- to 500-pound capacity to ensure that it’s safe to use. The Sole Fitness F85 has a 400-pound capacity, making it sturdy enough for walks, jogs, and lots of runs.

It has a well-cushioned walking belt that is great for joints, which is a special concern for heavy-set individuals who have to endure more pressure on their joints. The quality build also makes it ideal for runners and HIIT enthusiasts, so buying this treadmill ushers in a reliable and sturdy exercise machine that the whole family can use.

Pros

-features a 22-inch wide belt

-can reach up 15% incline

-the soft cushion lends extra support

- has a powerful and sturdy 4.0 CHP motor

-foldable design

Cons

-the side rails are relatively short

-only has 10 workout programs

5. Best Treadmill for Walkers

Horizon Fitness T101-04

This is a money-saving piece of equipment that’s great for walking. Priced under $1000, T101-04 is an older, yet extremely reliable model. It has 0 to 10% incline and a 20-inch walking area that makes it relatively smaller and easier to store. Interestingly, it has up to 30 workout programs installed and an MP3 capability. It has the basics of a comfortable walk.

This treadmill may have fewer features than high-end models, but it is an excellent entry-level exercise machine for those just starting their fitness journey and prefer a budget-friendly choice.

Pros

-highly affordable

-has a 300-pound weight capacity

-has 30 installed programs

-foldable and easy to store

Cons

-heart rate monitor does not have a chest strap

-walkers will do okay with the 2.5 HP motor but not runners and interval trainers

Conclusion

Treadmill workouts offer enough flexibility for all levels of fitness, making them virtually the best home exercise equipment today. Beginners can use a treadmill to build endurance, while advanced runners can improve their speeds and prepare for long-distance marathons and races.

A treadmill is also perfect for interval training—currently the best way to lose weight and test a person’s endurance in the shortest possible time. There are treadmill workouts for walkers, runners, seniors, and overweight individuals alike. Combined with a healthy diet and a proper amount of sleep, treadmill users can achieve not just their weight loss goals but a healthier overall lifestyle as well.

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