Best Treadmill Workouts for Beginners

Are you new to running or looking to improve your cardiovascular fitness? The treadmill is an excellent tool for

beginners to get started on their fitness journey. Treadmill workouts offer a controlled environment that allows

you to monitor your progress easily. In this article, we will explore some of the best treadmill workouts that are

perfect for beginners.

Benefits of Treadmill Workouts

Before we dive into the workouts, let’s discuss some of the benefits of running on a treadmill:

Controlled Environment: Unlike running outdoors, the treadmill provides a consistent and predictable

running surface.

Weather Conditions: Treadmills allow you to exercise regardless of the weather. Rain or shine, you can

still get your run in.

Easy Progress Tracking: Most treadmills come with built-in tracking features that allow you to monitor

your speed, distance, and even heart rate.

Joint-Friendly: Treadmills provide a cushioned surface that reduces the impact on your joints, making it

an ideal choice for beginners.

Warm-up Routine

Before starting any treadmill workout, it’s essential to warm up your muscles and prepare your body for exercise.

Here’s a simple warm-up routine you can follow:

Start with a brisk walk for 5 minutes to gradually increase your heart rate and warm up your leg muscles.

Follow it up with some dynamic stretches like leg swings, knee raises, and hip circles to loosen up your lower


Take a minute to stretch your upper body, focusing on your arms, neck, and shoulders.

Finally, perform a few squats or lunges to engage your leg muscles further.

1. Interval Training

Interval training involves alternating between high-intensity bursts and recovery periods. It’s an effective way to

burn calories and build endurance. Here’s a beginner-friendly interval workout:

Start with a 5-minute warm-up at a comfortable pace.

Increase the speed to a challenging but manageable pace for 1 minute.

Reduce the speed to a slower pace for 2 minutes to recover.

Repeat the high-intensity and recovery intervals for a total of 5-10 cycles.

2. Hill Climbs

Hill climbs simulate running uphill, which helps build leg strength and endurance. Here’s how you can incorporate

hill climbs into your treadmill workout:

Begin with a 5-minute warm-up at a moderate pace.

Increase the incline to a challenging level (e.g., 5% gradient).

Keep the speed at a comfortable pace and continue for 2-3 minutes.

Decrease the incline and maintain a brisk walking pace for 1 minute to recover.

Repeat the uphill and recovery intervals for a total of 5 sets.

3. Pyramid Tempo Run

The pyramid tempo run incorporates varying speeds throughout the workout, challenging both your aerobic and anaerobic

systems. Here’s a pyramid tempo run routine you can try:

Start with a 5-minute warm-up at an easy pace.

Run at 50% of your maximum effort for 2 minutes.

Increase the speed to 75% of your maximum effort for 2 minutes.

Continue to increase the speed incrementally every 2 minutes until you reach 90% of your maximum effort.

Once you reach the peak, gradually reduce your pace back down to 50%.

Finish with a 5-minute cool-down at an easy pace.

Cool-Down and Stretching

After completing any workout, it is essential to cool down and stretch your muscles. Cooling down allows your heart

rate and breathing to return to normal gradually. Here’s a simple cool-down routine:

Gradually reduce your speed and incline over 5 minutes.

Once your heart rate has come down, perform some static stretches targeting major muscle groups.

Hold each stretch for 20-30 seconds without bouncing.

Focus on your calves, hamstrings, quadriceps, and hip flexors.


Using a treadmill for your workouts is an excellent option, especially for beginners. The controlled environment,

easy progress tracking, and joint-friendly surface make it an ideal choice. Try these treadmill workouts for

beginners, and gradually increase the intensity as you progress. Remember to warm up, cool down, and stretch to

prevent any injuries and keep your body in tip-top shape. Happy running!