Using a treadmill is a great way to keep working out without interference from weather, time constraints, and other considerations. But without a game plan, you may not make the most of your time on your treadmill especially as a beginner.
You must walk before you run. So, what better way to do so than to utilize some beginner treadmill walking workouts.
Basic Walking Treadmill Workout
To start your treadmill workouts right, you will want to start with 20-minute intervals. By doing this workout 4-5 days a week, you will be able to boost your cardiovascular health just with treadmill walking exercises.
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20-Minute Beginner Walking Treadmill Workout |
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| Time | Speed |
| Start – 3 min | 3.5 |
| 3 – 6 min | 3.8 |
| 6 – 10 min | 4.0 |
| 10 – 13 min | 4.5 |
| 13 – 15 min | 4.0 |
| 15 – 20 min (Finish) | 3.0 |
To add some difficulty to your walking workouts once you become comfortable with them, you can add some weights – a weighted vest or ankle weights are great for this.
Another way to increase difficulty while shortening your time on the treadmill is to increase the incline. We suggest walking at an incline of 1.5% to mimic walking on a paved road.
Beginner Incline Treadmill Workout
Utilizing your treadmill’s incline ability during your workouts can ramp up your calorie burn, and strengthen your legs more than simply walking at a 0% incline.
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20-Minute Beginner Walking Treadmill Workout With Incline |
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| Time | Speed | Incline |
| Start – 4 min | 4 | 3.5 |
| 4 – 8 min | 3.5 | 5.5 |
| 8 – 12 min | 3.0 | 6.0 |
| 12 – 16 min | 4.0 | 5.0 |
| 16 – 20 min (Finish) | 3.5 | 3.5 |
NordicTrack has made some great incline trainers, such as the X11i. Reviewers have raved about this treadmill, and our clients are continuously sharing their positive experiences with the X11i—its durability, it’s endless entertainment, and training options.
Keep Yourself Engaged and Entertained During Your Workout
Treadmill walking workouts for beginners – NordicTrack
Sticking to a workout routine can be difficult. From working through soreness to just plain boredom, there are plenty of obstacles to maintaining your determination. However, there are a couple of ways you can entertain yourself on your treadmill to help pass the time and meet the goals you’ve set.
- Listen to podcasts.
Occupy your mind with storytelling and fact sharing from a number of podcasts you can access through apps like Stitcher, Spotify, or iTunes. From unsolved mysteries to fact finding investigations, nonfiction or fantasy, there are endless options. - Create your own playlists.
Creating a playlist with a specific tempo in mind can help your mind and body meld to the beat of your steps. There are a number of websites that have playlists assembled based on a range of tempos. - Workout with a personal trainer.
With the addition of iFit® to our NordicTrack treadmills and trainers, you can watch engaging videos that have a professional trainer taking you through their favorite nature trails and treadmill routines. - Follow fascinating routes and scenery.
The Google maps feature offered through iFit® allows you to walk or run routes all over the world—watching videos of their beautiful scenery and transporting you to exotic places. - Listen to audiobooks.
Find new motivation through self help books, or take a trip to a new world with fantasy novels while getting your steps in for the day. - Watch your favorite shows.
Instead of binge watching your regular shows from the couch after the kids have gone to bed, set up your treadmill with a television in your line of sight. This way you’ll get a little bit more out of your “you time”.
We all have to start somewhere when it comes to treadmill workouts, so why not try out these routines and see if they help you down the path to greater cardiovascular fitness.
