Treadmills are an excellent option for workout beginners because they’re relatively simple to master, and similar to walking and running over ground. You set the pace and incline, and you never have to worry about the weather, uneven ground, or other safety concerns, like traffic, low-light conditions, and unleashed dogs, spoiling your workout.
Plus, treadmills offer a wide range of fitness benefits. Whether you’re looking to strengthen your lower body and core, increase your cardiovascular health, or lose weight, you can achieve it all with these easy treadmill workouts for beginners.
Walking Treadmill Workout
Walking is an excellent, low-impact workout, and a great place for treadmill beginners to start. Set the treadmill for a pace of 3-4mph at zero to two percent incline, and start by walking 30 minutes every other day. As your fitness progresses, you can increase your frequency to every day and gradually extend the duration to 35 or 40 minutes, or work your way up to two 30-minutes sessions per day.
Treadmill Hill Climb
Similar to climbing a hill, walking on a treadmill with an incline engages more muscles and provides a greater cardiovascular workout. Set the treadmill for a pace of 3-4mph and an incline of one to two percent. Gradually begin increasing the incline every one to two minutes, lowering the speed as necessary. The goal is to reach a target incline of 10 percent before coming back down.
12-3-30 Treadmill Workout
You may have seen this viral workout trend on TikTok, but it’s actually backed by exercise physiologists and trainers. To do this beginner treadmill workout, simply set the incline to 12 percent, and walk at a pace of 3mph for 30 minutes. Make sure to keep your shoulders back, engage your core, and pump your arms, rather than holding onto the treadmill crossbars.
Treadmill Interval Workout
When you’re ready to pick up the pace, interval workouts are a great way to burn calories. The key is to vary your workout between two speeds and intensities. Start by alternating between walking at a moderate pace for one minute and jogging at a faster speed for one minute. As your fitness level improves, gradually increase your interval times, and then start to build on your speed.
Step Up Your Fitness with a Treadmill
Treadmills are an excellent choice for beginners looking to start an exercise program, and because you can control the pace, incline and intensity, they adapt with you on your fitness journey. Of course, going to the gym isn’t for everyone, and it can be especially intimidating for beginners. If that sounds like you, a home treadmill is often a better option, not only because it’s more convenient, but because it’s more comfortable.
At Concepts in Fitness, we carry a wide selection of home treadmills and other exercise equipment at our showrooms in Albany and Saratoga NY. We offer affordable pricing, deals on delivery and set up, and expert guidance to help you choose the best treadmill for your needs and show you how to use it. To get started on your path to better health and fitness, see our store hours.