Treadmill Workouts For Beginners | A Comprehensive Guide

Treadmill Workouts for Beginners
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Are you a beginner who wants to get fit and healthy but don’t know where to start? Treadmills are one of the most effective tools for losing weight, toning your body, and improving cardiovascular health. 

But knowing where to start can be daunting. That’s why we’ve put together this comprehensive guide to treadmill workouts for beginners!

We’ll show you how to use the treadmill safely and effectively and provide a range of beginner treadmill exercises designed to help you get fit, lose weight, and feel great. 

 Now, without wasting time, let’s begin!

7 Best Treadmill Workout For Beginners

It can be difficult for a beginner to know where to start. To make things easier, we’ve compiled a list of the 7 best treadmill workouts for beginners.

Exercise 1: Steady-state exercise.

 Welcome to your first treadmill workout! This consistent workout is perfect for any beginner who wants to get into the habit of regular exercise. It is not too strenuous and can be adapted to any fitness level.

To begin, warm up with a light walk for 3-5 minutes at a slow pace. Once your body warms up, increase the walking speed to a comfortable pace and start walking for 20-30 minutes. Ensure you keep your posture straight and maintain an even pace throughout the exercise.

When you’re done, cool down with a light walk for a few minutes. This will help your body adjust and reduce any risk of injury.

Exercise 2: Interval training.

 Interval training is one of the best ways to burn calories and increase your cardiovascular endurance on the treadmill. Start walking at a slow pace for 2 minutes and then increase your pace for 2 minutes and repeat this pattern for 30 minutes. 

This workout alternates between running for one minute and walking for one minute. This workout is perfect for those who want to mix things up and keep their heart rate up throughout the workout.

Exercise 3: Hill Intervals

Hill breaks are perfect for you if you want to challenge yourself and take your workout up a notch! You’ll start with a five-minute warm-up walk and then walk at a moderate pace for two minutes.

This will help you build strength and endurance. After that, you’ll recover with an easy one-minute walk and repeat the cycle for a total of 20 minutes.

Exercise 4: Power walking exercise.

This is a great workout if you’re looking for something low-impact but challenging. Start walking briskly on an incline and gradually increase your speed over time, aiming to finish with 10-15 minutes of power walking at full speed.

 Power walking is a great way to get your heart rate up and improve your endurance without running too fast or too hard.

Exercise 5: Fartlek Training.

Fartlek training is an interval-based workout that combines running with walking to help increase your aerobic capacity and improve cardiovascular fitness. 

To do this workout, start with a 10-minute warm-up jog and then increase your speed to a sprint, followed by jogging or walking again until you reach 30 minutes on the treadmill.

Exercise 6: Pyramid Training Exercise.

Pyramid training exercises are an excellent way to gradually increase intensity while improving both muscular endurance and anaerobic threshold capabilities. 

Start with one minute of jogging followed by one minute of running, taking a 1-minute rest break between each round (2 minutes total). Increase the duration of each round by 1 minute as you move up the pyramid until you reach 10 minutes per round (20 minutes total). Finish with two rounds of one-minute jogs as a cool-down period.

Exercise 7: Tabata training exercise.

Tabata drills are great for anyone looking for an intense cardio workout in just four minutes! 

Tabata workouts are intense 4-minute interval-based sessions designed to push your body to its limits. Start by sprinting as fast as possible for 20 seconds, followed by 10 seconds of rest.

Repeat this pattern 8 times before taking a full two-minute break before starting another 4-minute round, completing 4 rounds total, amounting to 16 minutes on the treadmill!

With these 7 best treadmill workouts for beginners, there’s no doubt you’ll be well on reaching all of those fitness goals, so don’t wait any longer – get started today and enjoy all the benefits. Enjoy the benefits that come with living an active lifestyle!

Treadmill Workout For Beginners – Benefits

Treadmill exercise for beginners has many benefits to help you reach your fitness goals. Whether you want to lose weight, build muscle, or stay fit, the treadmill is a great way to start exercising.

Here are seven reasons why you should start treadmill exercise today:

Benefit 1. Convenience: 

The treadmill is one of the most convenient exercise machines out there. You can install a treadmill in your home and have quick access to an effective workout without leaving the house.

Plus, many treadmills come with preset interval programs that allow you to change your routine and keep things interesting.

Benefit 2. High-calorie burn: 

Studies show that walking on a treadmill burns more calories than running at the same speed on the floor. 

A 30-minute walk at a moderate pace can burn around 200-300 calories – a great way to lose weight or maintain healthy body weight.

Benefit 3. Low-Impact Exercise: 

Treadmills are low-impact machines that make them perfect for people who suffer from joint pain or other physical limitations. 

A cushioned deck reduces stress on joints and helps prevent injuries, allowing you to enjoy your workout without putting too much stress on your body.

Benefit 4. Exercise Variety: 

Treadmills offer plenty of variety when tailoring an exercise plan to suit your needs and interests. 

You can adjust speed, incline, and intensity levels – plus interval training – making it easy to challenge yourself and test your limits every time you step on the machine.

Benefit 5. Fun factor: 

With many options available today, including built-in TV screens and audio systems, treadmills can be fun and good for your health. 

Whether listening to music or watching TV on the treadmill, it’s easy to stick to a routine while enjoying yourself along the way!

Benefit 6. Improve Cardiovascular Health:

Regular exercise on the treadmill strengthens the cardiovascular system and increases lung capacity over time. 

This reduced risk of developing heart disease makes it an ideal choice for those looking for ways to keep their hearts healthy for years to come!

Benefit 7: Stress Relief: 

Last but not least, regular exercise can help reduce stress levels significantly by releasing endorphins – known as “happy hormones” – in our bodies. 

Which helps us relax and generally feel better about ourselves. Plus, focusing on our breathing during a treadmill session can be very calming and meditative!

With all of these amazing benefits in mind, there’s no reason for beginners not to try treadmill exercise!

Mistakes Beginners Make On Treadmill And Their Solution

Treadmills are a great way to get a cardio workout indoors, but beginners should know a few things before they start using them.

Here are five common treadmill mistakes and their solutions:

Mistake 1. Not warming up properly


Before starting your workout, warm up with a light walk or jog for at least 5 minutes. It will help prepare your muscles for exercise and prevent injuries.

Mistake 2. Grabbing the handrail


 Many people grab a handrail for balance, making you less stable and increasing your risk of falling. If you need to hold on to something, try grabbing the sides of the treadmill instead.

Mistake 3. Going too fast, too soon


Start slowly and gradually increase your speed as you go. If you start too fast, you will tire quickly and may even injure yourself.

Mistake 4. Leaning forward


Instead of leaning forward, stand tall and keep your back straight. It will help you breathe better and prevent pain in your lower back.

Mistake 5. Not cooling properly


After your workout, cool down with a light walk or jog for at least 5 minutes. It will help your muscles heal and prevent soreness the next day.

By avoiding these common mistakes that beginners make on treadmills, you can ensure that your workouts are safe, effective, and enjoyable!

Here Are Some Recommendations For Beginners To Do After Treadmill Workout

After a treadmill workout, beginners need time to cool down and stretch. It will help reduce the risk of injury and ensure you get the most out of your workout. 

Here are some recommendations for what you can do after your treadmill workout:

Recommendation 1.

After your workout, drink plenty of water, as it’s important to stay hydrated, and eat a healthy snack or meal within 30 minutes of finishing your workout. 

It will help your body refuel and repair any muscle damage caused during exercise.

Recommendation 2.

Stretching is one of the best things to do after a treadmill workout. Stretching helps reduce muscle soreness, increase blood flow and improve range of motion. It also improves flexibility and helps prevent injuries. 

Be sure to hold each stretch for at least 30-60 seconds, focusing on deep breathing throughout the stretch.

Recommendation 3.

It is important to cool down after exercise by gradually slowing down your pace and reducing the stress on your body. 

It can be done by slowly walking or jogging on a treadmill for a few minutes before stopping completely. It will help your body and muscles recover faster.

Recommendation 4.

Be sure to rehydrate after any exercise, especially if you’re sweating profusely during exercise. 

Drink plenty of water or an electrolyte-rich drink such as coconut water or sports drinks to replace lost fluids and electrolytes.

Recommendation 5.

After a treadmill workout, it is recommended that you take some time to relax and rejuvenate your body with foam rolling or massage techniques. 

Foam rolling helps reduce muscle tension and improve blood flow, while massage techniques can help ease soreness and relax your body after a tough session on the treadmill.

Recommendation 6.

Finally, make sure you get plenty of rest after your treadmill workout! 

Sleep is vital for muscle repair, injury prevention, cognitive function recovery, immune system health, and overall well-being. 

So get at least 7 hours as part of an effective post-workout routine. Ensure 8 hours per night!

Related: Best Folding Treadmill for Small Space

Frequently Asked Questions

Are Treadmills Safer For Beginners?

Yes, treadmills are a great choice for beginners who want to start exercising. They provide a comfortable and safe environment for anyone starting their fitness journey. Treadmills are low-impact, so that they won’t put too much stress on your joints or muscles. 

They can be adjusted to a comfortable speed, so you can start slow and gradually increase your intensity as you become more comfortable with the machine.

How Long Should A Beginner Run On A Treadmill?

It depends on the individual and their fitness level, but as a general rule of thumb, beginners should start with 20 minutes of running on the treadmill. 

it can be broken down into smaller intervals, such as 10 minutes at a time. As you become more accustomed to running on the treadmill, you can gradually increase the duration and intensity of your workouts.

 How Fast Should A Beginner Run On A Treadmill?

If you’re starting out on the treadmill, starting slowly and increasing your speed over time is important. 

A good rule of thumb is to start at 3.0 mph and gradually increase your speed by 0.5 to 1 mph each week, depending on how comfortable you are with speed. 

As you get used to the treadmill, you can gradually increase your speed until you reach a comfortable and challenging speed.

What Is A Good Incline For Beginners On The Treadmill?

When starting on a treadmill, finding the right incline for your workout is important. Generally, a good incline for beginners is between 0-3%.

 This incline range will help build strength and endurance in your legs and core muscles while also being comfortable.

Which Treadmill Is Best For A Beginner To Use?

When deciding which treadmill is best for you, consider the features and capabilities important to you and make sure you find one that fits your budget.

Many different brands of treadmills on the market offer different features and capabilities, so it can be difficult to determine which one is best for a beginner. 

However, some of the most recommended brands for beginners are NordicTrack, ProForm, and LifeSpan. All three brands offer basic treadmills that are easy to use and affordable. 

NordicTrack offers a wide range of models, with their basic treadmill starting at around $599. The Proform is more compact and less expensive, with base models starting at around $399. LifeSpan also offers a variety of models, but their basic models tend to be more expensive, starting at around $799.

Which Running Shoes Are Best For Beginners To Run On A Treadmill?

The best shoes for running on a treadmill have enough cushioning and support to help protect your feet and joints. Look for shoes with an air or foam cushioning system, and consider choosing shoes with a high heel-toe drop, which can help absorb shock better. 

Also, make sure the shoes fit well and are comfortable when you try them on. And finally, don’t forget to walk on the soles of your shoes; they’ll give you good traction so you can walk confidently.


As you can see, treadmill exercise for beginners can be a great way to start your fitness journey. With the right planning and guidance, you can easily transition from walking to running and eventually progress to more challenging workouts. 

Treadmills are a great tool that can be used in any home gym setup. They are also great for people who don’t have access to gyms or outdoor walking areas.

So, a treadmill workout is the perfect starting point if you’re looking to get back in shape or want to start an exercise routine.

 Good luck!