Starting a new workout routine can be exciting, especially when you’re aiming for weight loss and overall fitness.
The treadmill is a fantastic piece of equipment for beginners looking to shed pounds and improve their health. Its versatility allows for a variety of workouts that can cater to different fitness levels.
If you’re new to exercising or just new to using a treadmill, we’ve got you covered.
Here are five beginner-friendly treadmill workouts that will help you get on track with your weight loss goals.
Table of Contents
Why Treadmill Workouts Are Great for Weight Loss
Treadmills are a fantastic option for cardio exercise because they allow you to control the speed and incline, making it easier to adjust your workout according to your fitness level.
Not only can you walk, jog, or run, but you can also add variety to your sessions by changing the intensity.
Additionally, treadmill workouts are great for beginners because they are low-impact compared to outdoor running, which can be tough on your joints.
You can also exercise at your own pace and in the comfort of your home or gym without worrying about weather conditions.
The Walking Workout
For beginners, walking is one of the simplest ways to start exercising. Walking on a treadmill burns calories and helps you build stamina, which is essential for more intense workouts later on.
How to do it:
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Start with a 5-minute warm-up at a slow pace (around 4 to 5 km/h).
Gradually increase your speed to a brisk walk (5.5 to 6.5 km/h) and maintain this pace for 20–30 minutes.
Finish with a 5-minute cool-down at a slower pace.
Tip:Try to walk at a pace that makes you feel slightly out of breath but still able to carry on a conversation. Doing this 3–4 times a week is a great way to get started.
Incline Walking
Walking on an incline mimics walking uphill and engages your leg muscles more than walking on a flat surface. It also helps you burn more calories and can be a fun challenge without the need to run.
How to do it:
Warm up for 5 minutes at a slow pace (4 to 5 km/h) with no incline.
Increase the incline to 4% to 6% and maintain a brisk walk (5 to 6 km/h) for 15–20 minutes Lower the incline and slow down for a 5-minute cool-down.
Tip:Gradually increase the incline over time as you get more comfortable, aiming for 10%–12%.
Incline walking is an excellent way to target different muscle groups and burn fat faster.
Walk-Jog Intervals
Once you feel confident with walking, you can add short jogging intervals to increase the intensity and burn more calories.
Intervals help keep your workout dynamic and challenge your cardiovascular system.f
Follow this step to start
Warm up with a 5-minute walk (4 to 5 km/h).
Jog for 1 minute at a speed that feels comfortable (7 to 8 km/h), then walk for 2 minutes at a slower pace (5 to 6 km/h).
Repeat the jog-walk cycle for 20–30 minutes, then cool down with a 5-minute walk.
Speed Intervals
Speed intervals are a great way to torch calories in a short amount of time.
They involve alternating between fast running and slower recovery periods, which helps improve your cardiovascular fitness and metabolism.
How to do it:
Start with a 5-minute warm-up at a moderate walking pace (5 to 6 km/h).
Run at a fast pace (9 to 11 km/h) for 30 seconds, then slow down to a brisk walk (5 to 6 km/h) for 1 minute.
Repeat the run-walk intervals for 20–25 minutes, and then cool down with a 5-minute walk.
The Pyramid Workout
The pyramid workout is a fun way to vary your treadmill routine by gradually increasing and then decreasing the intensity. It keeps your body guessing and helps avoid workout boredom.
How to do it:
Begin with a 5-minute warm-up at a comfortable pace (5 to 6 km/h).
Walk or jog at a faster speed for 1 minute, then slow down for 1 minute. Next, increase the intensity for 2 minutes, then slow down for 2 minutes.
Continue increasing the speed intervals by 1-minute increments until you reach a 5-minute high-intensity interval, then work your way back down.
End with a 5-minute cool-down at a slower pace.
Tip:This workout is ideal for both beginners and experienced treadmill users because you can adjust the speeds to suit your fitness level.
Final Thoughts
Consistency is key when it comes to treadmill workouts and weight loss.
Start slow, listen to your body, and gradually increase the intensity as you gain confidence and stamina.
These five beginner-friendly treadmill workouts are a great way to ease into a regular exercise routine while burning calories and working toward your weight loss goals.
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