treadmill training

Treadmill workout to get you back in shape

I have been a personal trainer and wellness coach for over a decade, and one of the most basic exercises I encourage my clients to do is walk. 

This is why we developed a treadmill plan to help you get off your couch and start exercising. Additionally, since walking increases circulation, improves mobility, and burns calories, you’ll feel your body growing stronger with each workout and set yourself up for success in your fitness goals.

Interval training will be the foundation of our treadmill workouts. Throughout each workout, we’ll change the speed and incline to keep your heart rate elevated and your muscles guessing. It’s been proven that interval training is best for fat loss, so even though we’re not trying to lose weight, we’re trying to make exercise a habit.

To start, let’s go over the treadmill basics.

The reason I always recommend stepping on the treadmill before pressing START is that you can start walking very slowly without catching off guard and having to jump on without knowing the pace.

Why walking is the most underrated form of exercise

When you’re walking, you can increase the pace by pressing the button. It is recommended to walk somewhere between 2.5 and 3.5 miles per hour for a slow walk. Depending on your comfort level, you may find this pace too fast or too slow, so adjust it as needed. This will be your baseline. (When I refer to “baseline” in the workout, you’ll return to this speed!).

Now that we have the basics down. I’ve developed four different workouts that we will rotate between all month long. Familiarize yourself with each one, and then follow the calendar below to know which workout to perform each day of the month.

The Slow Walk

For your slow walk, establish your own baseline. You should walk for 15 minutes at a steady pace at a casual pace. Based on how long your legs are, how often you walk, and what feels comfortable to you, try a baseline of 2.5 to 3.5. A 15-minute slow walk would be considered a workout. However, if you are a runner, this could be your jog speed. You can choose the slow speed that works for you – and keep in mind that this may change from day to day depending on how energetic or tired you are!

The Need for Speed

It’s now time to find your “sprint” pace once you’re comfortable with your walk pace. This would be your fast run speed if you were a runner. You can’t maintain this speed for more than one minute if you’re walking. Breathe in through the nose and out through the mouth while pumping your arms briskly.

This workout will be the following:

3 minutes at The Slow Walk speed

1 minute at this sprint speed

1 minute at the Slow Walk speed

The sprint speed should be alternated every other minute.

Spend 15 minutes doing this workout!

The Climb

As you walk at your normal pace, we’ll start to walk uphill! In addition to strengthening your quads, glutes, hamstrings and calves, the increase in level can also serve as a cardio and strength exercise. The elevation number will increase as soon as you press the up button on the treadmill. Try to reach a number that feels like a tough climb that you can maintain for one minute. Make sure that you work the back of your legs as well as the front of your legs as you press down through your heels. Walking uphill will make you work harder, so your speed number will stay the same.

This workout will be the following:

3 minutes at the Slow Walk speed

1 minute at this climb level

1 minute at the Slow Walk speed

And continue alternating every other minute at the climb level

Continue with this workout for a total of 15 minutes!

The Recovery

It’s important to rest every strong body every once in a while! Try some stretching, foam rolling, yoga, or something else that feels relaxing to your body on this day.

Your One-Month Treadmill Plan

January 1: The Slow Walk

January 2: The Need for Speed

January 3: The Slow Walk

January 4: The Recovery

January 5: The Climb

January 6: The Slow Walk

January 7: The Recovery

January 8: The Slow Walk

January 9: The Need for Speed

January 10: The Climb

January 11: Recovery

January 12: The Need for Speed

January 13: The Slow Walk

January 14: The Recovery

January 15: The Slow Walk

January 16: The Climb

January 17: The Need for Speed

January 18: The Slow Walk

January 19: The Recovery

January 20: The Climb

January 21: The Recovery

January 22: The Slow Walk

January 23: The Need for Speed

January 24: The Climb

January 25: The Slow Walk

January 26: Recovery

January 27: The Climb

January 28: The Need for Speed

January 29: The Slow Walk

January 30: Recovery

January 31: The Slow Walk

This treadmill plan will boost your confidence in your commitment to your health throughout the year. You can repeat this every month, and notice how your slow walk, speed, and climb numbers change as you become more fit.