6 Treadmill Workouts You Can Try At Home

6 Treadmill Workouts You Can Try At Home

The treadmill is easily one of the most sought after exercise machines on the planet. With its capability of being customizable to the level of intensity that you would prefer, this equipment is perfect for users who are fond of walking and running exercises for weight loss.

Shopping for a treadmill? consider the kinds of things you want, its features, types, and other must-know details about the treadmill to make an informed choice.

The Benefits of Treadmill Exercise

Treadmill exercise has many wonders it can bring to people of all ages. Here are some that are guaranteed to make you want to run and get fit using this exercise staple:

  • Good for your cardiovascular health
  • Improves mental health
  • Perfect for weight loss
  • Treadmills are easy to use and customizable to your preference
  • Great for bones and back problems
  • Enhances muscle strength and stamina
  • Decreases fatigue and stress
  • Increases energy levels
  • Promotes better sleep

Getting Fit: Treadmill Workouts You Need To Try

There are a variety of workouts you can do with a treadmill, even at home. Depending on the level of intensity you would like, here are 6 exercises that will help you stay fit and gradually lose weight.

1. Beginner ​Treadmill Workout

Level: Beginner

Directions:

  • For 5 minutes, walk and slowly jog to warm up
  • Light run for 90 seconds
  • Walk for 1 minute to recover
  • Run at low incline for 90 seconds
  • Flatten incline, walk for 1 minute to recover
  • Hard run for 90 seconds
  • Walk for 1 minute to recover
  • Hard run for 90 seconds
  • Walk for 2 minutes to recover
  • Hard run for 90 seconds
  • Walk for 2 minutes to recover
  • Hard run for 90 seconds
  • Walk for 2 minutes to recover
  • Hard run for 90 seconds
  • Walk for 2 minutes to recover
  • Run at low incline for 2 minutes
  • Walk for 90 seconds to recover
  • Hard run for 2 minutes
  • Walk for 90 seconds to recover
  • Hard run for 2 minutes
  • Walk for 90 seconds to recover
  • Sprint for 30 seconds
  • Walk for 90 seconds to recover
  • Sprint for 30 seconds
  • For the last 2 minutes, walk or jog slowly to cool down

2. Power ​Treadmill Workout

Level: Beginner

Directions:

  • For 5 minutes, walk and slowly jog to warm up
  • Jog for 1 minute
  • Sprint for 1 minute
  • Repeat the previous intervals 5 to 10 times
  • For the last 5 minutes, walk and slowly jog to cool down

3. 10-M​inute ​Treadmill Workout

Level: Beginner to intermediate

Directions:

  • For the first 2 minutes, set the intensity to 6 
  • After 2 minutes, set the intensity to remain at 6 and the incline to low
  • After 2 minutes, with the intensity remaining at 6, set the incline to medium
  • For minutes 7 and 8, turn the intensity to 8 and the incline to high
  • For the last 2 minutes, set the intensity stay at 8 and the incline to low

4. 20-M​inute ​Treadmill Workout

Level: Beginner to intermediate

Directions:

  • For the first 4 minutes, set the intensity to 3
  • After 2 minutes, set the intensity to 6 and the incline to low
  • After 2 minutes, set the intensity to 4 and the incline to flat
  • After 2 minutes, set the intensity to 8 and the incline to low
  • After 2 minutes, set the intensity to 4 and the incline to flat
  • After 2 minutes, set the intensity to 9 and the incline to low
  • After 2 minutes, set the intensity to 4 and the incline to flat
  • After 2 minutes, set the intensity to 6 and the incline to low
  • Finally, set the intensity to 4 and the incline to flat

5. 30-M​inute ​Treadmill Workout

Level: Intermediate to high intensity

Directions:

  • For the first 10 minutes, set the intensity to 5
  • After 2 minutes, set the intensity to 8 and the incline to low
  • After 2 minutes, set the intensity to 4 and the incline to flat
  • After 2 minutes, set the intensity to 8 and the incline to low
  • After 2 minutes, set the intensity to 4 and the incline to flat
  • After 2 minutes, set the intensity to 8 and the incline to low
  • For the last 10 minutes, set the intensity to 5 and the incline to flat

6. 15-minute ​HIIT ​Treadmill Workout

Level: High intensity

Directions:

  • For 5 minutes, walk and slowly jog to warm up (you can do stretches as well)
  • Do strides for 30 seconds
  • Walk or jog to recover for 30 seconds
  • Do strides for 30 seconds
  • Walk or jog to recover for 30 seconds
  • Set incline to low or medium and jog for 1 minute
  • Set incline to flat and walk or jog to recover for 1 minute
  • Hard run for 2 minutes
  • Walk or jog to recover for 1 minute
  • Hard run for 1 minute
  • Sprint for 30 seconds
  • For the last two minutes, walk or jog to cool down

There is a workout fit for you, no matter if you are a novice or an experienced, advanced runner. If you’re someone who hasn’t developed a running routine yet, you can start with the beginner-friendly system and slowly work your way up. After all, no one’s ever late in starting a fitness journey!