Treadmills are a fantastic way to start your fitness journey! Whether you’re a longtime runner or simply looking to improve your health, treadmill workouts offer a structured and controlled environment to help you achieve your goals.
This guide will introduce you to the top five treadmill workouts perfect for beginners. By the end of this article, you’ll be fully equipped with practical exercises to add to your routine!
Why Treadmill Workouts are Great For Beginners
Starting your fitness regimen on a treadmill comes with numerous benefits. First, it provides a consistent and controlled environment, free from outdoor elements like rain, uneven terrain, or traffic.
This makes it easier to focus on building endurance and strength without unnecessary distractions.
Another advantage is the ability to set specific goals and monitor your progress in real-time.
Treadmills come with various features like speed settings, incline options, and heart rate monitors, which allow you to tailor your workouts to meet your specific needs.
This versatility makes it easy to gradually increase the intensity of your workouts, offering a clear path to improvement.
Lastly, treadmills are incredibly convenient. Whether you have one at home or use one at the gym, it’s easy to fit a quick workout into your daily routine.
This convenience is incredibly useful for those who have little free time but still want to stay active.
Beginner Walking Workouts
Walking is a great way to get started on a treadmill. It may seem simple, but it’s highly effective for building your base level of fitness.
Steady-State Walking
One of the simplest yet most effective workouts is steady-state walking. Set your treadmill to a comfortable walking speed and maintain this pace for 30 minutes. This workout helps improve your cardiovascular health and builds endurance without overexerting yourself.
Incline Walking
Adding an incline to your walking routine can significantly boost its effectiveness. Start with a flat surface for a few minutes to warm up. Then, gradually increase the incline to 3-5% and maintain this for 20-30 minutes.
Incline walking engages different muscle groups and adds an extra challenge, helping to burn more calories.
Interval Walks
For those looking to add a bit more variety, interval walks are an excellent choice. Alternate between one minute of brisk walking and one minute of slower-paced recovery. Repeat this cycle for 20-30 minutes.
This workout not only makes the time go by faster but also helps in burning more calories and improving cardiovascular fitness.
Beginner HIIT Workouts
High-Intensity Interval Training (HIIT) is a popular and effective way to get fit fast. Even beginners can benefit from HIIT workouts on a treadmill!
Remember to warm up and cool down, as it will help protect your body from injuries!
Basic HIIT
Start with a 5-minute warm-up at a moderate walking pace. Then, alternate between 30 seconds of running at a high intensity (80-90% of your maximum effort) and 1 minute of walking or slow jogging for recovery. Repeat this cycle for 20 minutes, followed by a 5-minute cool-down.
Here is another sample 20-minute workout designed to increase your calorie burn and muscle growth! For every interval, change the speed and incline as listed below.
| Time | Speed | Incline |
| 0:00-4:00 | 3.5 | 0% |
| 4:00-6:00 | 4.5 | 3% |
| 6:00-7:00 | 6.0 | 3% |
| 7:00-9:00 | 4.5 | 3% |
| 9:00-10:00 | 6.0 | 4% |
| 10:00-12:00 | 4.5 | 4% |
| 12:00-13:00 | 6.5 | 4% |
| 13:00-15:00 | 4.5 | 4% |
| 15:00-16:00 | 7.0 | 4% |
| 16:00-20:00 | 3.8 | 0% |
Pyramid HIIT
Pyramid HIIT workouts involve gradually increasing and then decreasing your intensity.
Start with a 5-minute warm-up. Run for 1 minute at high intensity, followed by 1 minute of recovery.
Then, run for 2 minutes, followed by 2 minutes of recovery. Continue this pattern for up to 3 minutes, and then work your way back down. Finish with a 5-minute cool-down.
Speed Play HIIT
This workout is a bit more flexible and allows you to play around with different speeds and intensities.
Begin with a 5-minute warm-up. Run at a high intensity for 1 minute, followed by 2 minutes of moderate jogging.
Then, sprint for 30 seconds, followed by 2 minutes of walking. Repeat these intervals for 20-30 minutes, ending with a 5-minute cool-down.
With all the HIIT workouts, use the 10% rule. This means that you shouldn’t add more weekly mileage by more than 10%.
Conclusion
Starting a treadmill workout routine can be a game-changer for your fitness. The controlled environment, ease of monitoring progress, and convenience make it an excellent choice for beginners.
Whether you’re walking, engaging in HIIT sessions, or following guided workouts through iFIT, there’s a treadmill workout that’s perfect for you!
Remember, the key to success is consistency. Make these workouts a regular part of your routine, and you’ll soon see improvement!
For more personalized guidance, consider an iFIT Workout series, such as Tommy Rivs Puzey’s Iberian Beginner workout series.
Ready to take the next step? Start your treadmill workout today!
References
- https://www.nordictrack.com/learn/treadmill-walking-workouts-for-beginners/
- https://www.nordictrack.com/learn/beginner-workouts-combining-hiit-treadmill/
- https://www.nordictrack.com/learn/how-to-start-running/#beginner-length
- https://www.nordictrack.com/learn/3-quick-hiit-workouts-beginners/
- https://www.nordictrack.com/learn/ifit-workout-beginner-running-series/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4504736/
- https://www.jospt.org/doi/10.2519/jospt.2014.0506
- https://www.tricitymed.org/2016/12/warming-cooling-important/
- https://ifit.com
