WORKOUTS

30-Minute Beginner Treadmill Workout

If you’re new to running, there are a few advantages to starting out on a treadmill. It can help you build stamina and endurance for future running outdoors. It also allows you to adjust the workout according to your fitness level and goals. Moreover, you can run in the comfort of the indoors and not worry about the weather outside. However, to get the best results from your cardio workout, rather than just running at a steady pace for a certain amount of time, it’s better to switch things up. For example, you can add inclines and intervals. So here are two 30-minute beginner treadmill workouts that will allow you to burn some serious calories and take your body to new heights.

30 minute treadmill interval workout

Below you can find two treadmill workout suggestions. The first one is slightly easier since you’re just alternating brisk walking and jogging. The second one adds an incline to the mix, which makes it a bit harder. You can choose one of them to start with but later can switch them up and see which one you like better. These routines are also just a recommendation, so you can adjust them to suit your fitness level and take things at your own pace.

Both of them are very simple and easy to follow, even if you’re a beginner. They can help you transition to full-time running, while also warding off injury and burnout. So grab a towel, a bottle of water and start running. Just make sure to start with a warmup and finish with a cooldown. It will help to prevent injuries and make the workout more enjoyable.

Alternating Walking and Jogging

If you want to start doing interval training but not ready for sprinting, try this easy 30-minute workout where the pace varies only slightly. The maximum speed here is 8 mph. However, you can also adjust the speed to your preference and make it slower or faster.

After some time, as you improve your endurance, you can either increase the duration of the workout, increase the speed of the intervals or add an incline. This will allow you to get into better shape gradually without burning out.

TIMEPACE (MPH)
00:00-5:004
05:00-6:005
6:00-9:006
9:00-10:005
10:00-13:007
13:00-14:005
14:00-18:007
18:00-19:005
19:00-22:008
22:00-27:006
27:00-30:004

Alternating Walking, Jogging and Incline

If you’re ready to take up a notch from the previous workout, you may want to add an incline to the mix. It will help you build better strength, endurance and will leave you a sweaty mess in the end.

Again, this is just a guide. If you find it too hard, just dial back the speed and continue at your own pace or incline. You can also remove sections and pull out the ones that you’d prefer to focus on.

TIMEPACE (MPH)INCLINE
0:00-2:0040
2:00-7:0060
7:00-8:0040
8:00-10:0060
10:00-12:0080
12:00-15:0061
15:00-18:0081
18:00-19:0041
19:00-22:0062
22:00-24:0082
24:00-26:0063
26:00-28:0083
28:00-30:0040

Tips For Running On the Treadmill

1. Warm-Up

30 minute beginner treadmill workout

Even though it might be tempting to just jump on the treadmill and start running, always allow some time for a warmup. This will help to make the workout as safe and effective as possible. So start easy and just walk for at least a couple of minutes before going into a jog.

2. Get Comfortable

30 minute treadmill interval workout for weight loss

Pay attention to your position on the belt and your posture. Don’t stay too close to the console. If you watch people running too close, you can often see them raising their wrist up high in order to avoid hitting the screen. This can cause tension in your upper body, which doesn’t translate to good workout results. So leave some space between yourself and the front of the treadmill.

3. Keep Good Form

It’s also important to keep proper form during the run. A lot of people lean forward and constantly check the dashboard or look at their feet. This is bad form and can lead to neck and back pain. Instead, try to maintain natural form by keeping your back straight and looking forward.

4. Don’t Hold Onto the Handrail

treadmill workouts for beginners

The handrails are only there so you can safely get on and off. They are not there for holding onto when you’re running or walking, even if you’re walking on a steep incline. Holding onto the handrail leads to an unnatural form. So get your hands off the rail and keep them free with the elbows at 90-degree angles, just as you would if you were running outside.

5. Choose Interval Training

best 30 minute treadmill workout

Running at a steady pace for half an hour can get really boring. By adding interval training, it will help to keep things interesting and will also increase the calorie burning. You can choose an appropriate interval workout depending on your fitness level or goals. For example, you can choose a workout that will help you build speed or train for a hilly course.

6. Use Several Routines

Using the same workout routine over and over again will not only get you bored but will also make your muscles adapt to the movements. This can result in a less effective exercise and burning fewer calories. So to keep growing in strength, mix up different treadmill routines. For example, if you’re working out three times a week, you can do a different type of treadmill workout each time.

7. Use Music For Motivation

treadmill for beginners

Music has a way of bringing our spirits up. Create an upbeat playlist of your favorite music to which you can tune in during your workout. It will motivate you to keep moving and will also distract you from feeling tired.

As an alternative, you can try listening to audiobooks or your favorite podcasts. However, avoid reading and chatting to friends during the run. It will only slow you down and will distract you from maintaining proper form.

8. Cool Down

Cooling down is just as important as warming up. So at the end of the workout don’t just jump off the treadmill after finishing a jog. Allow your heart rate to slow down by finishing with at least a few minutes of walking. This will prevent feeling dizzy when you step off the treadmill.

9. Stretch After the Workout

30 minute treadmill workouts for weight loss

After you finish your 30-minute beginner treadmill workout, spend a few minutes stretching.

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