5 Powerful Everyday Treadmill Workouts

Jeff Baldelli
Written by
Last update:

Why Use a Treadmill?

Treadmills can be a great tool for people that are new to working out, are short on time, or are looking for a new motivation to get them moving. They are easy to use, can be set to start and stop at certain times, are quiet, and can even play your favorite music. Many are available with sophisticated technology and equipped with heart rate monitors to measure your progress, so you will know if you’re working up a sweat.

Most treadmill workouts are broken into three sections; warm-up, workout, and cool-down. It is recommended that you set a timer that will alert you to switch to the next phase, so you don’t have to think about it. The warm-up is used to get your body ready to work out, the workout is where you actually work your body, and the cool-down is used to bring your body back to its normal state.

Treadmill fitness is strengthening and can help you burn some calories, but it’s not a replacement for other types of exercise. Though it’s important that you know you are not getting your full workout in during your treadmill session that this is a great place to start.

Is a Treadmill Better Than Outdoor Running?

There’s been quite a lot of talk about whether or not indoor running is as good as outdoor running.

While indoor and outdoor running are similar in many aspects, there are also a few key differences.

Exercise intensity concerning a treadmill vs. outdoor running comes as no surprise. Most treadmills are equipped with a control panel that allows you to adjust your speed and incline. The faster you run and the steeper the incline, the greater the exercise intensity.

Another key difference is that treadmills allow you to exercise inside when the weather is bad. You can also safely sprint on a treadmill while watching television or even reading your favorite book. Nothing stops you from doing the same sort of workouts on the treadmill as you would outdoors.

Here are five easy-to-follow treadmill workouts that can help you burn the hundreds of calories you need to shed a pound of fat.

Can a Treadmill Help Me Reach My Goals?

A treadmill can be a powerful tool for those looking boost their cardio, especially those who have physical limitations that affect their ability to reach that level of cardio fitness outdoors.

More and more people are choosing to workout at home in order to gain access to more comfortable clothes and the convenience of working out whenever you choose.

Fitness experts agree that it’s very important to keep a consistent routine in order to be successful with your fitness goals. Standardization is important in a successful fitness regimen. Whether you’re using a treadmill or one of the many other home workout options offered by today’s home gyms, it’s vital to have a set schedule to help you reach your goal.

The basic idea with all types of exercising is that you need to burn more calories than you eat each day. You can achieve this by eating fewer calories, or by using the extra calories you do eat by exercising. Exercising works because you burn the extra calories by raising your heart rate and doing aerobic exercise like running. It’s important to note that if you try to build muscle while losing weight, muscle burn more calories than fat and can hold you back during your weight loss journey.

The Best Treadmill Workouts

Get ready to take your upper body workouts to the next level. This treadmill workout program will have your shoulders as well as your arms and chest burning before you know it. You’ll want to be wary of knee pain and irritation, so you may want to stick with the slower intervals instead of speeding the treadmill up to tempo pace.

The All-Around Treadmill Workout for Beginners

For beginners, this workout may be difficult. Be sure to modify it to meet your current fitness levels, or skip it altogether if you’re really struggling. Always remember to check in with your doctor before you begin a new exercise regimen, as your current physical status may be condition dependent.

The 30/40/30 Cardio Treadmill Workout

This treadmill workout will improve cardiovascular endurance as well as muscle endurance. If you want to start running on the treadmill, this is a great routine to follow.

The Beginner Fast Walking Treadmill Routine

As this treadmill workout plan is only a 4-week plan, you may want to supplement it with some of the following routines, which will help you up your pace and get your heart rate up enough to give you some great results.

The Lean Legs Treadmill Workout

Uphill Running

Uphill running is another great way to get in an extra workout.

It’s harder on your leg muscles and helps to strengthen your calves and thighs.

This is a good one for everyday, especially if you run on the treadmill regularly because it will help strengthen your legs and lower body for the running.

Walking slowly uphill on the treadmill is a great choice for a workout if you are under the weather or if you are very sore from the previous day’s run.

One of the best things about walking uphill is that it strengthens your quads and hamstrings and helps to stretch out your glutes and hips.

Leg muscles are some of the biggest muscles in your body, but they don’t work in isolation.

Each exercise is going to give your leg muscles a different kind of workout, and you want to try to change it up to work each part of your leg muscle differently.

If you want to be most effective at strength training during your treadmill workout, you want to make sure that you are focusing on your biggest muscles.

You can do this by varying your speeds and inclines while you are walking.

Try to do an incline for a few minutes, then a low incline for a few minutes, and then a high incline for a few minutes.

Interval Training

If you’re going to do interval training, it’s important to understand what you’re doing. Your treadmill will probably have a program that has this option, but it’s best if you know what you’re doing and can tweak the settings accordingly.

Interval training simply involves alternating between high-intensity and low-intensity exercise at regular intervals. To use it on the treadmill, alternate between jogging and walking or fast walking. When you’re jogging, try to run as fast as you can. When you’re walking, try to walk as fast as you possibly can. You can also use the handrails for balance if you need to.

The important part is that you take one step in one direction, then immediately turn and take a step in the opposite direction. This evens out your exertion. If you go at a steady pace during your entire workout, you’re more likely to get injured.

Tempo Bursts

The first of your treadmill workout routine is something we’ve already covered. Tempo Workout is another of my favorites, but I also enjoy running in the opposite direction. After your warmup, which should last at least 15 minutes to get the heart rate up and blood moving, get your jog on at roughly 4 mph for 90 seconds. Then, gradually pick up speed for 30 seconds to 6 mph. Hold that pace for 1 minute, then return to slower speed for another 60 seconds. Cool down with a slow pace for 2 minutes. Repeat this 4 times in total.

You’ll definitely feel this in your quads the next day. Try doing this on hills, off the belt or on the treadmill stair stepper to simulate hills. This is a great energizer to do every day if alternating the start and end speed.

Endurance Training

If you want to lose weight and improve your endurance, increasing your cardio intensity is your best bet. Running at 70% of your max heart rate or less is similar to the fat-burning zone. You’ll begin to burn fat because you are not putting intense stress on your cardiovascular system.

You should start out at a slow pace and increase your speed slowly each minute until you cannot maintain your pace for another minute. Then, lower your speed to a slow jog for a minute or two, then slow down to a fast walk for a few minutes. Repeat this for 20 to 30 minutes.


This is a simple treadmill workout that will keep your heart rate up and your body in the target zone.

Starting speed is 3.7 mph/5.6 km/h and the incline is 2.0%

Work out for 5 minutes (not consecutive) at this speed until your heart rate is in the target zone.

Then gradually decrease your speed to 2.5 mph/4 km/h for an additional 5-minute interval.

The break intervals should be enough to bring your heart rate down to pre-target zone levels.

After this, raise the incline to 4.0% for an additional 5-minute interval.

After this, you are ready to go back to 3.7 mph/5.6 km/h for a 5-minute interval again.

Repeat this for 20 minutes total and pick up the pace of the intervals to stay challenged.

Schedule your next switch-off to follow 5 minutes after the first end.