Ready to hop on the treadmill but not sure where to start? You're not alone! A large of new gym-goers feel intimidated by treadmills at first.
But guess what? I've got your back with a list of my top treadmill workouts for beginners. As an elite runner and certified running coach who has logged 1000s of miles on the treadmill.
I've put together some awesome beginner friendly treadmill workouts that'll have you on that moving belt in no time. Let's turn that treadmill from a scary machine into your new best friend!
Understanding Treadmill Basics: Your Fitness Launchpad
Before we get into the workouts themselves, let's get familiar with the treadmill itself.
Those buttons on the console and large monitor might look confusing, but they're actually pretty straightforward.
The main ones you'll use are speed (usually in miles or kilometers per hour) and incline (the angle of the belt). Start slow and make sure you are comfortable using these controls.
Proper form is crucial for an effective and safe workout. Keep your head up, shoulders relaxed, and try not to over stride aim to land mid-foot rather than on your heels or toes. This helps distribute the impact evenly and reduces the risk of injury.
Most treadmills have a safety clip that you can attach to your clothing. It stops the machine if you drift too far back. Trust me, it's better to use it and not need it than to end up as a viral gym fail video!
Remember, if you are just starting out on a fitness journey, it is worth checking in with a medical professional to ensure you are ready to get started.
10 Treadmill workouts for Beginners
Let's look at some beginner treadmill workouts you can try.
Workout 1: The "Starting out" Walk
This simple 20 minute walking routine is perfect for building confidence and getting comfortable on the treadmill.
- 5 minutes: Warm-up at a comfortable walking pace
- 10 minutes: Gradually increase speed to a brisk walk
- 5 minutes: Cool-down, slowly decreasing speed back to your starting pace
Remember, there's no shame in starting slow.
The goal here is to get comfortable with the treadmill and build a foundation for future workouts. Familiarize yourself with the buttons and data screen.
You can even practice taking a drink from your water bottle if you feel ready; there should be a place to store it on the treadmill
Focus on maintaining good posture throughout.
Workout 2: The "Alternating Speed" Beginner's Delight
Once you are confident in operating the treadmill safely and are feeling familiar using it. This 25-minute workout introduces you to interval training.
Here's the breakdown:
- 5 minutes: Warm-up walk
- 1 minute: Brisk walk
- 1 minute: Easy jog
- Repeat the brisk walk/easy jog cycle 7 times
- 5 minutes: Cool-down walk
Don't worry if you can't jog for the full minute at first. You certainly slow the walking and jogging as needed or reduce the time of the jog down to 30 seconds for example. The key is to challenge yourself without overdoing it.
Use the "talk test" to gauge your effort level. During the brisk walk, you should be able to carry on a conversation, albeit a bit breathlessly. During the jog, you should only manage short phrases.
Workout 3: The "Incline Explorer"
Time to hit the hills. This 30 minute workout focuses on gradual incline increases to particuarly target the legs and glutes. Additionally, incline walking burns more calories than flat walking at the same speed.
- 5 minutes: Warm-up walk at 0% incline
- 5 minutes: Walk at 2% incline
- 5 minutes: Walk at 4% incline
- 5 minutes: Walk at 6% incline
- 5 minutes: Walk at 4% incline
- 5 minutes: Cool-down walk at 0% incline
When walking uphill, resist the temptation to hold onto the handrails. Instead, try swinging your arms at a faster rate to help increase your step rate (cadence). You might need to shorten your stride a bit to maintain good form
Workout 4: The "Speed Play" Combo
This workout introduces you to fartlek training, which is Swedish for "speed play." It's a fun way to improve your endurance and burn calories. Here's a 25-minute routine to try:
- 5 minutes: Warm-up walk
- 1 minute: Brisk walk
- 30 seconds: Light jog
- 30 seconds: Faster jog
- 1 minute: Recovery walk
- Repeat this cycle 5 times
- 5 minutes: Cool-down walk
Remember, to set the speed to your current fitness level. The key is to alternate between periods of higher and lower intensity. Listen to your body and adjust as needed.
Workout 5: The "Endurance Builder" Steady State Session
While intervals are great, there's also value in steady-state cardio. This 30-minute workout focuses on maintaining a consistent, comfortable pace to build your endurance:
- 5 minutes: Warm-up walk
- 20 minutes: Maintain a steady pace (choose a speed where you can talk if needed but not complete sentences)
- 5 minutes: Cool-down walk
The key here is consistency. Find a pace that challenges you but that you can maintain for the full 20 minutes.
Over time, you'll notice that you can go faster or longer at the same effort level.
Workout 6: The "Calorie Crusher" High-Intensity Intervals
This 20-minute High-Intensity Interval Training (HIIT) workout will really give you a challenge.
- 5 minutes: Warm-up walk
- 30 seconds: Hard effort
- 90 seconds: Recovery walk
- Repeat this cycle 6 times
- 5 minutes: Cool-down walk
HIIT isn't about maintaining a steady pace. it's about pushing yourself for short bursts.
If you're new to HIIT, start with a 1:3 work/recover ratio (e.g., 30 seconds hard, 90 seconds recovery)
You gradually work up to a 1:1 ratio as your fitness improves.
Workout 7: The "Stress Buster" Mindful Treadmill Session
This 30 minute session focuses on breath work and is also a great one to focus on your running form:
- 5 minutes: Warm-up walk, focusing on your breathing.
- 20 minutes: Maintain a steady, comfortable pace. Every 5 minutes, do a body scan from head to toe, relaxing any areas of tension.
- 5 minutes: Cool-down walk.
During this workout, try to stay present.
Notice the rhythm of your feet, the swing of your arms, your breath moving in and out.
If your mind wanders, gently bring your focus back to your body and breath.
Combining physical exercise with mindfulness practices can be a powerful stress relief activity.
Workout 8: The "Full Body Blast" Treadmill and Strength Combo
This 35 minute workout combines both cardio and strength work. This one is great as it ensures you are nicely warmed up for the strength part:
- 5 minutes: Warm-up walk
- 5 minutes: Brisk walk or light jog
- Step off the treadmill and do:
- 10 bodyweight squats
- 10 press ups (do them on your knees if needed)
- 30-second plank
- 5 minutes: Brisk walk or light jog (4.0-5.0 mph)
- Repeat the strength circuit
- 5 minutes: Brisk walk or light jog (4.0-5.0 mph)
- Final strength circuit
- 5 minutes: Cool-down walk (3.0-3.5 mph)
When swapping between the treadmill and strength exercises, make sure the treadmill is completely stopped. Take a moment to steady yourself before starting the strength moves.
Workout 9: The "Progress Tracker" Fitness Test
Every 3 - 4 weeks, it's good to check in and see how you're progressing. This 20-minute fitness test can help:
- 5 minutes: Warm-up walk
- 12 minutes: Walk or jog as far as you can at a challenging but sustainable pace
- 3 minutes: Cool-down walk
Record the distance you covered in those 12 minutes.
This is known as the Cooper Test, and it's a simple way to assess your cardiovascular fitness. As you get fitter, you'll be able to cover more distance in the same amount of time.
Remember, this isn't about competing with anyone else. It's about tracking your own progress and setting realistic goals for yourself.
Tips for Treadmill Success from an Elite Runner
Now that you've got a variety of workouts to try, here are some tips to make your treadmill time more enjoyable and effective, these are all things I have done in the past or still do which helped me run a 31 minute 10k.
- Start slow and gradually increase intensity: Consistent progression is key with fitness and staying motivated.
- Stay hydrated: Keep a water bottle handy and sip regularly throughout your workout.
- Invest in suitable shoes: Your running shoes are a key investment, there are plenty of options out there check out the zoom fly 5 as an example.
- Use Variety in your training: Try different workouts to keep things interesting and challenge your body in new ways. You can always add your own twist on some of the above.
- Experiment with incline: Even a 1-2% incline can make a big difference in calorie burn and work your leg muscles harder.
- Don't skip the warm-up and cool-down: They're important to help preventing injury and reducing post-workout soreness. As well as getting you in the right mindset for the workout.
- Listen to your body: If something hurts (and not in a good way), stop and reassess. Contact a relevant professional it could be a doctor or physiotherapist for example.
- Celebrate small victories: Every workout is a step towards your goals
- Have fun: The best workout is the one you'll actually do, so find ways to make treadmill time enjoyable, this could be making a really great playlist or working out with a friend.
Conclusion
Hopefully you will get some enjoyment and fitness gains from the treadmill workouts above.
Remember, the key to success is consistency and patience. Don't be too hard on yourself if you can't complete a full workout at first.
Start with what feels comfortable and gradually challenge yourself.
Treadmill workouts offer a fantastic way to improve your cardiovascular fitness, burn calories, and boost your overall health. Whether you're aiming for weight loss, better endurance, or just a mood lift, regular treadmill sessions can help you get there.
Remember to track your progress, either just write it down or record it in an app, celebrate your achievements, and most importantly, have fun!
Before you know it, you'll be a treadmill pro.
Frequently Asked Questions
How often should I do these treadmill workouts?
Aim for 2-3 times a week, with rest days in between. Listen to your body and adjust as needed.
Do I need to do all these workouts?
Not at all! Start with the ones that appeal to you and gradually try others as you build confidence and fitness.
What if I can't complete a full workout?
That's perfectly fine and completely normal. Start where you are and gradually build up. Even a 5-minute walk is better than no walk at all.
How long before I see results?
Everyone's different, but with consistent effort, you might start noticing improvements in your endurance and energy levels within a few weeks. Physical changes can take longer but be patient and trust the process!
Can I lose weight with these treadmill workouts?
Treadmill workouts can certainly contribute to weight loss when combined with a healthy diet. Remember, consistency is key!
