Fitness, Workouts

Treadmill Walking Workouts For Beginners

Treadmill Walking Workouts For Beginners | NordicTrack Blog

UPDATED, June 28, 2022

Marathon runners aren’t just born––they’re made through hours of training. Everyone starts out as a beginner, and if you’re looking to start running, a walking plan is one of the best ways to prepare your muscles for your running plan (1). Sure you walk every day, but walking with a purpose works your body harder, which is why incorporating treadmill walking workouts may improve your overall fitness.

A lot of beginners tend to shy away from walking outside and opt for treadmills instead. Treadmills allow you to set and control a reasonable pace while you walk as fast or as slow as you want in the comfort of your own home. Even better, treadmills with an incline allow you to work your muscles more intensely at the same speed, so you can start running like a pro in no time.

We’ve created five fun, and challenging, treadmill walking workouts for beginners to tackle on their home treadmill. Grab a towel and some water because this won’t be your typical walk in the park.

There are three columns for each workout. The time column lets you know how long you should be walking for that specific interval. The speed column tells you your base treadmill speed. Although, the numbers are .0 or .5, as you begin to feel stronger, increase the decimal place up 1 to 3 points. The active recovery at the end of each round is a way for your body to regain some energy without bringing your heart rate down too much. The third column tells you where your treadmill’s incline percentage should be.

Heart rate monitors used for exercise such as the wireless heart rate monitoring chest strap are not medical devices, and their accuracy may be affected by a number of factors. They are also not intended to diagnose, treat, cure, or prevent any disease.

Now, get ready to take your walking to the next level with these treadmill workouts for beginners:

Treadmill Walking Workout #1

Treadmill Walking Workouts – NordicTrack Blog

Duration: 18 Minutes

Complete 3 times

     Time     Speed     Incline

1 min.      3.5          0%

1 min.      3.5          1%

1 min.      4.0          1%

1 min.      3.5          2% 

1 min.      4.0          4%

30 sec.      4.0          6%

30 sec.      3.0          0%

(Active Recovery)

Treadmill Walking Workout #2

Treadmill Walking Workouts For Beginners – NordicTrack Blog

Duration: 18 Minutes

Complete 3 times

 Time     Speed     Incline

1 min.      3.5          1%

1 min.      3.5          3%

1 min.      4.0          5%

1 min.      3.5          5% 

1 min.      4.0          3%

30 sec.      4.5          3%

30 sec.      3.0          1%

                        (Active Recovery)                     

Treadmill Walking Workout #3

Treadmill Walking Workouts iFIT – NordicTrack Blog

Duration: 18 Minutes

Complete 2 times

     Time     Speed     Incline

1 min.      3.5          0%

1 min.      3.5          5%

1 min.      4.0          5%

  30 sec.      4.5          0% 

2 min.      3.0          5%

30 sec.      3.5          7%

30 sec.      3.5          9%

30 sec.      3.5         7%

30 sec.      3.5          5%

1 min.      4.0          5%

30 sec.      3.0          0%

(Active Recovery)

Treadmill Walking Workout #4

Beginner Treadmill Walking Workouts – NordicTrack Blog

Duration: 15 Minutes

Complete 3 times

 Time     Speed     Incline

1 min.      3.5          0%

1 min.      4.0          5%

 30 sec.      3.5         10%

 1 min.      3.5          5% 

 30 sec.      4.0         10%

30 sec.      3.5          5%

30 sec.      3.5          0%

(Active Recovery)

Treadmill Walking Workout #5

Home Treadmill Walking Workouts – NordicTrack Blog

Duration: 4 Minutes

Complete 10 times, performing the 1-minute walk only for the first round

 Time     Speed     Incline

1 min.      3.5          0%

20 sec.      4.5          5%

 10 sec.      3.0         5%

(Active Recovery)

Conclusion

Once you get more comfortable with these treadmill walking workouts, then you can say farewell to beginner workouts and hello to treadmill running workouts. Doing so can help you burn more calories by simply increasing your activity level on your treadmill, specifically utilizing the incline feature (6).

It’s important to remember that there are certain treadmill mistakes to avoid before and during your treadmill walking workouts. That way, you get the most out of every workout session.

If you’re looking to invest in a great home treadmill to explore these workouts and their benefits, check out the Commercial 2450. With innovative features like iFIT® and showcasing an impressive incline range, you can trust that you’ll be challenged and entertained all the while striving for your fitness goals.



iFIT memberships start at $15/mo. + tax, and auto-renew unless canceled in advance. Cancel at any time. Credit Card required for activation. Internet and WiFi required.
This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. NordicTrack assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment. Shipping times are dependent on in-stock inventory and delivery timeframes may vary. Make sure to check the website for any specific delays in delivery and shipping.


Sources:

  1. https://mayoclinichealthsystem.org/hometown-health/speaking-of-health/walking-for-fitness
  2. https://www.nordictrack.com/incline-trainers 
  3. https://www.nordictrack.com/learn/ifit-workout-beginner-running-series/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4504736/
  5. https://www.nordictrack.com/learn/8-treadmill-mistakes-you-should-stop-now/
  6. https://www.nordictrack.com/learn/commercial-2450-treadmill-frequently-asked-questions/