Warm-up (5 minutes)
- Start with a brisk walk at a comfortable pace (2.5-3.5 mph) with zero incline to warm up your muscles.
Main Workout (25 minutes)
- Interval 1:
- Increase the speed to a light jog (4-5 mph) for 3 minutes.
- Return to a brisk walk (3-3.5 mph) for 2 minutes to recover.
- Interval 2:
- Increase the incline to 3% and walk at a moderate pace (3-3.5 mph) for 3 minutes.
- Lower the incline to 0% and jog lightly (4-4.5 mph) for 2 minutes.
- Interval 3:
- Increase both speed and incline: jog at a moderate pace (4.5-5 mph) with a 1% incline for 3 minutes.
- Recover by walking briskly (3-3.5 mph) for 2 minutes with zero incline.
- Interval 4:
- Sprint for 1 minute at a challenging pace (6-7 mph).
- Recover by walking at a slow pace (2.5-3 mph) for 2 minutes.
Cool-down (5 minutes)
- Gradually decrease your speed and incline over 5 minutes, returning to a comfortable walking pace (2.5-3 mph) with zero incline.
Stretching (5-10 minutes)
- Perform a series of post-workout stretches targeting major muscle groups, holding each stretch for 15-30 seconds.
Note: Adjust the speed, incline, and durations according to your fitness level. Always start with a warm-up, stay hydrated, and listen to your body. If you're new to exercising or have any health concerns, consult a fitness professional or healthcare provider before starting any new workout routine.
This beginner treadmill workout routine provides a balance of walking, jogging, and interval training, helping improve cardiovascular fitness, endurance, and stamina while keeping the workout engaging and varied. Gradually increase the intensity and duration as you progress in your fitness journey.
Need a treadmill? Take a look at these options.
By clicking on the product links in this article, we may receive a commission fee at no cost to you, the reader. Sponsorships and affiliate commissions help support our research so we can help you find the best products. Read full affiliate disclosure here.
Why Trust Us?
ACTIVE.com's editorial team relies on the knowledge and experience of fitness and wellness experts including competitive athletes, coaches, physical therapists, nutritionists, and certified trainers. This helps us ensure the products we feature are of the highest standard. Collectively, the team has spent countless hours researching equipment, gear, and recovery tools in order to create the most accurate, authentic content for our readers. Customer satisfaction is also a key part of our review process, which is why we only feature products that are highly rated.