Best Treadmill Workouts for Beginners

These days, more people are choosing to do their workouts in their own home. Placing a greater emphasis on health means starting where you are.

So if you’re a total beginner when it comes to the treadmill, don’t worry!

These workouts can help you to get rolling and soon you’ll be running like the pros. Just remember to keep at it and don’t push yourself too hard!

Best Treadmill Workouts For Beginners

These treadmill workouts are great ways to get started. They can get you on the path towards jogging or running more regularly.

Take them one step at a time and stick with the workout on a regular schedule and you’ll find that the workouts become easier and easier.

Keep It Simple

Getting into shape doesn’t have to be overly complicated. ¬†People often look for surefire methods toward health, but many of them can just make the process harder because there is so much to remember.

Instead, try a simple workout that will help you get there at your own pace.

  1. Start by just walking. Whatever pace comes naturally to you will be just fine.
  2. Then, after about 5 minutes you can attempt to run. Go slowly and try to keep it at a pace that isn’t too grueling.
  3. After about 15 minutes, you can take it back to a walk.

Use a Blueprint

If you’re looking for a workout that will put you on the path to running,

The Runner’s Blueprint offers information on an in-depth workout that will put you on the right path. By taking a few simple steps, you can help to train your body and make running easier.

In short, this workout includes cycles of walking and jogging designed to help you get on the path to running.

It’s similar to interval training, and can make the process less intimidating. You’ll only need to jog for a few minutes at a time rather than trying to run a mile or more right away.

Try Some Intervals

Intervals can be a great way to reach your goals. They break down your workout into more manageable sections.

Try the following interval workouts to find out just how useful they can be. Stick with it and you’re sure to see results!

Interval One

Intervals can be broken down in different ways. Some are easier to remember while others require a lot of practice to remember.

This first interval is one of the simpler option, making it easier for those who are just getting started to find their groove and stick to it.

  1. All you have to do is spend about five minutes walking.
  2. Then, begin to jog or run lightly. This part will last for three minutes.
  3. Following that, you can cool down walking for six minutes. Because this is a shorter workout, it’s one that can easily fit into your schedule.

Interval Two

If you feel like you’re ready for more than simply walking and jogging on a flat surface, this interval workout from Popsugar can be quite beneficial.

It includes the use of an incline as well as different walking and jogging speeds. It may be more complicated, but it’s sure to be useful as well.

  1. Essentially, the workout includes jogging at an incline.
  2. Throughout the workout, you’ll speed up until you reach about 7MPH.
  3. From there, you’ll gradually slow down until you get to 4MPH, with one or two little jumps on the way to each goal.

Tips For Treadmill Beginners

Before you get started with your workout, keep these tips in mind. They can help you to enjoy your workout more and avoid accidental injury.

Always Warm Up

Our bodies can be injured if we start a workout without warming up properly. This is especially true if the workout is an intense one.

Consequently, you’ll need to make sure that you stretch well and get your muscles warmed up and ready before you get started. That way, you can avoid spending your time healing rather than getting your body into better health.

Don’t Rush

Everyone starts their workout at a different level of expertise and health. Some may be moving to a treadmill from their usual outdoor run, while others may be making their first steps into the fitness world.

Make sure that you start where you are and pay attention to what your body is telling you. Take steps to improve without running your body ragged.

Set a Limit

Before you get started, make sure that you know how long your workout is going to be. That way, you have a goal to reach when you get started.

If you’re struggling with motivation, it can also help to know that you only have to dedicate a certain amount of time to working out.

Just think about how small 15 or 30 minutes is in comparison with the rest of your day. The thought makes it much easier to get your workout done every day.

Test Yourself

Improved health includes getting to know your body. It can be so easy to overwork yourself if you don’t know what a proper workout is supposed to feel like.

One of the tests you can do will help you to determine how much running you need to be doing, and when it’s too much.

Practice different jogging speeds, and figure out which one allows you to continue talking while you get your exercise.

For some, that may be a light jog while for others it may just be walking. Do what works for you.


Some of us love to work out, while others dread it. Learning how to exercise at your own pace and with the help of effective workouts can make it more enjoyable for just about anyone.

If you’re looking at investing in a treadmill, or just want to learn the best way to use yours, keep in mind that the only rules are to stay safe and enjoy yourself.

After that, the rest gets much easier over time.