Treadmill Workout Routines

Six Treadmill Workout Routines for Beginners

If you think a treadmill is all about switching a button and running for a couple of minutes, then you could not be more wrong, or maybe you haven’t met the right trainer. It is actually quite an exciting and fun-filled workout that you hardly find in any other type of workout. If you are a beginner and want to kick start your day with a healthy dose of cardio, these six workout routines will surely keep you running and motivated.

Six Treadmill Workout Routines for Beginners

Routine 1: Beginner run/walk workout

This routine if people who have started running for the first time or after a long while. The training involves slow jogging in combination with walking breaks.

  • Set your home treadmill speed at 1.5 to 2 mph and walk for at least 10 minutes while taking deep breathes. 
  • Turn up the speed to 5 mph and jog for two minutes. It is the first interval, so put your focus on practicing good running form. Run while keeping your torso straight, and it would help if you avoid slouching. Then, slowly take your hands off the handrails and swing your arm as you run on the actual tracks. 
  • Now take a two minutes break. Take a deep breath, wash off your sweats and rehydrate.
  • Turn down the speed to 2 mph and walk for five minutes. 

Routine 2: 30-minute workout with intervals

By now, your body has already adjusted itself for running. This routine is a little bit more challenging.

  • Start with a warm-up by a slow jog for 5 minutes while breathing deeply.
  • Run for 1-2 minutes at a 5k pace. If you feel breathless and fatigue, then you can slow down a bit. It can be hard for beginners, but your body will recover from it and feel much better afterward.
  • As a recovery, jog slowly for one minute.
  • Repeat the 5k pace step followed by a 1 min slow jog five to eight times. 
  • End the workout after a 5-minute slow job and do a stretch while your body cools down.

Routine 3: The incline workout

This workout is great for boosting endurance and strengthening the lower body.

  • Start with a warm-up for 10 minutes.
  • Increase your incline by 3-4 percent and run for ninety seconds at 80 percent max effort.
  • Now put the incline in normal mode and jog for 60 seconds.
  • Increase the incline again to 5-7 percent and run for 90 seconds with a 10k pace. 
  • Recover for one minute.
  • Repeat the steps three to four times. You can increase or decrease the incline as per your fitness goals.

Routine 4: Tempo treadmill run

This workout makes your body adapt to a new intensity, which strengthens your lactate-threshold and aerobic systems.

  • Warm-up your body for 10 minutes.
  • Run for a mile at 20 to 30 seconds slower than a half-marathon pace.
  • Make sure to increase the pace by 5-20 seconds. Once you reach the final mile, increase the speed by 20-30 seconds of a half marathon.
  • Now cool down for five minutes after you finish the workout.

Routine 5: Pyramid workout

This routine is challenging, including a hard interval of 1-3 minutes and more extended running sessions. Usually, it takes 50 minutes to complete this routine, but you can take your own time.

  • Start with a 5-minute warm-up followed by 10 minutes jogging at a 4 -5 mph speed without incline.
  • Increase the speed to 6 mph and run for three more minutes. Keep your body relaxed while keeping your upper body straight.
  • Turn up the incline by 3 percent and run for four minutes at seven mph.
  • Take 2-3 minutes of hard break.
  • Run by increasing the speed to 7 mph and incline to 3 percent.
  • Then run with an increased inclination of 5 percent and speed of 8mph.
  • Take 2 minutes of recovery break by slowing down the inclination level to two percent and speed to 4 mph.
  • Run strong for five minutes with an increased speed of 7.5 mph and a 5 percent incline.
  • Turn down the incline to three percent and run for four minutes at the same speed.
  • Take three minutes of break.
  • Run for three minutes at eight mph and a 3 percent incline.
  • Then run for 2 minutes at the same speed and 5 percent incline.
  • Cool down for 5 minutes
  • Turn off the incline and keep the speed at four mph, and job for 10 minutes.

Routine 6: Hybrid workout

It is the best workout for burning fat and improving performance.

This is a combination of jogging and some dynamic exercises.

  • Start with a five minutes warm-up.
  • Then do the following:
  • You must make a sprint for 30 seconds before doing each exercise.
  • Pushups for 8-12 reps
  • Squat jumps for 8-12 reps
  • Ninety seconds of slow jogging on the treadmill
  • 60 seconds of jumping jacks
  • 16 to 20 reps of lunges

Finish it off with five minutes of slow job and stretching.


Most of these treadmill workouts are targeted primarily at beginners and moderately experienced individuals. Try not to wear yourself on the first day itself. Based on your body type and activity level, your body may take a couple of days to a week to adjust itself to the new workout roles. You may even experience a little bit of discomfort in your muscles and joints. No need to worry as it is a good sign. It shows your muscles fibers are starting to get activated again.

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Christophe Rude

Christophe Rude

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