Top Treadmill Workouts for Beginners

Exercise and physical activity are vital to a long and healthy life. Regular exercise can have immediate and long term benefits for your health. Working out on a regular basis will improve your health and reduce the risk of developing cardiovascular diseases, cancer, type 2 diabetes, and other life-threatening conditions. But that’s not all, working out regularly revs up your energy levels and helps improve your mood. That’s right; getting the right amount of exercise actually helps you feel good.

If you are feeling a little out of shape, running is a great way to crank up your metabolism and help your body burn more fat. Running outdoors is a great way to stay fit but that’s not always possible mostly due to unruly weather. The treadmill is a great alternative. Using a treadmill is great not only because it allows you to work out even on blustery or rainy days, but it’s also convenient and offers a great deal of flexibility in terms of workouts you can try out. If you are just getting into fitness, here are some top treadmill workouts to get you started.

Getting Started: Keep It Simple and Basic

If you are new to running, you need to make sure that your body is well prepared for the physical demands of running for the first time. We recommend a 40-minute workout that combines walking and running to acclimate your body for speed and distance. During this workout, you’ll alternate between walking briskly, jogging, and running slowly. Play around with the speed if you feel like the workout is too easy or too hard. This workout will get your heart rate up and ensure that your body is prepared to handle the physical demands of other, more complex treadmill exercises.

Run the Flats/Walk the Hills

If you’ve just started working out on the treadmill, you may find that running workouts are too demanding for your body. This workout alternates between running and walking and is a great option for beginners. Basically, this workout lets you play around with the incline on the treadmill to run the flats and walk the hills. Warm up with 5 minutes of brisk walking or easy jogging. Start by increasing incline to 1% and walk for one minute. Then, lower the incline to 0% and run at a comfortable pace for 1 minute. You can increase or lower the incline to any level you are comfortable. Finish the workout by cooling down with a 5-minute brisk walk or easy jog.

Sprint Intervals

Sprinting is one of the most effective workouts when it comes to burning excess fat in the body. While sprinting is best done on the tracks, you can also do it on the treadmill if the situation demands. If you are looking for a way to shed body fat fast, you can try this 30-second sprint intervals workout on the treadmill. Start with a 5-minute warm up to get your blood pumping. Increase your pace and sprint for 30 seconds and then slow down for easy jog for 90 seconds. Repeat the sprint/recovery interval several times and finish the workout with a 5-minute cool down at a comfortable pace.

Pyramid Workout

Once you are feeling more comfortable on the treadmill, it’s time to increase the intensity of your workouts and burn more calories. The pyramid workout is one of the most effective treadmill workouts when it comes to burning fat. It combines walking and running intervals and it takes 30 minutes to complete the exercise. At the beginning of the workout, warm up for 3 minutes with brisk walking or easy jogging and then proceed with the intervals. Warming up will get your blood pumping, warm your muscles, and get your body ready for a workout.

Start with a 30-second sprint followed by a 30-second walk. Gradually increase your sprints to 1 minute, 2 minutes, 3 minutes, and 4 minutes with 1-minute walks in between sprints. Decrease your sprints gradually to 3 minutes, 2 minutes, and 1 minute while maintaining 1-minute walks in between sprints. Finish with a 30-seconds sprint and a 30-second walk. Cool down for 2 minutes by brisk walking or easy jogging before you step off the treadmill. This high energy workout burns a lot of calories and only takes 30 minutes to complete. Time flies when you perform this workout and you will be soaked in sweat when you are done.

Other Treadmill Workouts

The treadmill is a great workout tool that offers a wide range of options for experienced and novice trainers alike. Working out on a treadmill doesn’t always have to be about running. You can incorporate classic strength training moves in your workout routine and burn more calories. With plenty of options available, you can always mix things up whether you are looking to increase the intensity of your workouts or you are just feeling bored with the machines. Working out on a treadmill raises your heart rate, pushes your endurance and revs your metabolism allowing your body to burn more calories.

The best part about working out on a treadmill is that you can easily track your progress. If your plans include spending a lot of your time exclusively running the treadmill, you might want to consider buying your own. Leading treadmill brands in the UK include Reebok, PremierFit, PrestigeSports, JLL, and Fit4home. Prices start from as low as £75 and can go up to several thousand pounds depending on individual specs. The JLL S300 Digital Folding Treadmill, JLL T350 Digital Folding Treadmill, PrestigeSports XM-PROIII Treadmill, and Reebok ZR8 Treadmill are excellent options for home use.