Treadmills are a versatile and convenient piece of fitness equipment that can be used for a variety of workouts to help you reach your fitness goals. Whether you’re a beginner or an experienced runner, there are treadmill workouts to suit all fitness levels. In this article, we will explore 7 treadmill workouts for all fitness levels, including beginner, intermediate, and advanced.
Beginner Treadmill Workout
This beginner treadmill workout is designed for those who are new to running or who are just starting their fitness journey. The goal of this workout is to build endurance and get your heart rate up while also giving your body a chance to adjust to the movements of running.
Warm up: 5 minutes of walking at a moderate pace
Interval 1: 2 minutes of jogging at a moderate pace, 1 minute of walking
Interval 2: 2 minutes of jogging at a moderate pace, 1 minute of walking
Interval 3: 2 minutes of jogging at a moderate pace, 1 minute of walking
Interval 4: 2 minutes of jogging at a moderate pace, 1 minute of walking
Cool down: 5 minutes of walking at a moderate pace
Intermediate Treadmill Workout
This intermediate treadmill workout is designed for those who have been running for a while and are looking to take their fitness to the next level. The goal of this workout is to build endurance, increase speed, and challenge your body in new ways.
Warm up: 5 minutes of walking at a moderate pace
Interval 1: 3 minutes of jogging at a moderate pace, 1 minute of walking
Interval 2: 3 minutes of jogging at a moderate pace, 1 minute of walking
Interval 3: 3 minutes of jogging at a moderate pace, 1 minute of walking
Interval 4: 3 minutes of jogging at a moderate pace, 1 minute of walking
Interval 5: 3 minutes of jogging at a moderate pace, 1 minute of walking
Cool down: 5 minutes of walking at a moderate pace
Advanced Treadmill Workout
This advanced treadmill workout is designed for experienced runners who are looking for a challenge. The goal of this workout is to build endurance, increase speed, and push your body to new limits.
Warm up: 5 minutes of walking at a moderate pace
Interval 1: 4 minutes of jogging at a moderate pace, 1 minute of walking
Interval 2: 4 minutes of jogging at a moderate pace, 1 minute of walking
Interval 3: 4 minutes of jogging at a moderate pace, 1 minute of walking
Interval 4: 4 minutes of jogging at a moderate pace, 1 minute of walking
Interval 5: 4 minutes of jogging at a moderate pace, 1 minute of walking
Interval 6: 4 minutes of jogging at a moderate pace, 1 minute of walking
Cool down: 5 minutes of walking at a moderate pace
HIIT Treadmill Workout
High-intensity interval training (HIIT) is a popular form of exercise that alternates periods of high-intensity exercise with periods of low-intensity recovery. This HIIT treadmill workout is designed to help you build endurance, increase speed, and improve overall fitness.
Warm up: 5 minutes of walking at a moderate pace
Interval 1: 30 seconds of running at a high intensity, 30 seconds of walking
Interval 2: 30 seconds of running at a high intensity, 30 seconds of walking
Interval 3: 30 seconds of
running at a high intensity, 30 seconds of walking
Interval 4: 30 seconds of running at a high intensity, 30 seconds of walking
Interval 5: 30 seconds of running at a high intensity, 30 seconds of walking
Interval 6: 30 seconds of running at a high intensity, 30 seconds of walking
Interval 7: 30 seconds of running at a high intensity, 30 seconds of walking
Interval 8: 30 seconds of running at a high intensity, 30 seconds of walking
Interval 9: 30 seconds of running at a high intensity, 30 seconds of walking
Interval 10: 30 seconds of running at a high intensity, 30 seconds of walking
Cool down: 5 minutes of walking at a moderate pace
Hill Interval Treadmill Workout
Hill intervals are a great way to build strength and endurance, and this hill interval treadmill workout is designed to challenge your body in new ways. The goal of this workout is to build strength, increase speed, and improve overall fitness.
Warm up: 5 minutes of walking at a moderate pace
Interval 1: 2 minutes of running at a moderate pace, 30 seconds of walking
Interval 2: 2 minutes of running at a moderate pace, 30 seconds of walking
Interval 3: 2 minutes of running at a moderate pace, 30 seconds of walking
Interval 4: 2 minutes of running at a moderate pace, 30 seconds of walking
Interval 5: 2 minutes of running at a moderate pace, 30 seconds of walking
Interval 6: 2 minutes of running at a moderate pace, 30 seconds of walking
Interval 7: 2 minutes of running at a moderate pace, 30 seconds of walking
Interval 8: 2 minutes of running at a moderate pace, 30 seconds of walking
Interval 9: 2 minutes of running at a moderate pace, 30 seconds of walking
Interval 10: 2 minutes of running at a moderate pace, 30 seconds of walking
Cool down: 5 minutes of walking at a moderate pace
Endurance Treadmill Workout
This endurance treadmill workout is designed for those who are looking to build endurance and push their limits. The goal of this workout is to build endurance, increase speed, and challenge your body in new ways.
Warm up: 5 minutes of walking at a moderate pace
Interval 1: 5 minutes of running at a moderate pace, 1 minute of walking
Interval 2: 5 minutes of running at a moderate pace, 1 minute of walking
Interval 3: 5 minutes of running at a moderate pace, 1 minute of walking
Interval 4: 5 minutes of running at a moderate pace, 1 minute of walking
Interval 5: 5 minutes of running at a moderate pace, 1 minute of walking
Interval 6: 5 minutes of running at a moderate pace, 1 minute of walking
Interval 7: 5 minutes of running at a moderate pace, 1 minute of walking
Interval 8: 5 minutes of running at a moderate pace, 1 minute of walking
Interval 9: 5 minutes of running at a moderate pace, 1 minute of walking
Interval 10: 5 minutes of running at a moderate pace, 1 minute of walking
Cool down: 5 minutes of walking at a moderate pace
Speed Treadmill Workout
This speed treadmill workout is designed for those who are looking to increase their speed and improve their overall fitness. The goal of this workout is to build speed, increase endurance, and challenge your body in new ways.
Warm up: 5 minutes of walking at a moderate pace
Interval 1: 1 minute of running at a high intensity, 1 minute of walking
Interval 2: 1 minute of running at a high intensity, 1 minute of walking
Interval 3: 1 minute of running at a high intensity, 1 minute of walking
Interval 4: 1 minute of running at a high intensity, 1 minute of walking
Interval 5: 1 minute of running at a high intensity, 1 minute of walking
Interval 6: 1 minute of running at a high intensity, 1 minute of walking
Interval 7: 1 minute of running at a high intensity, 1 minute of walking
Interval 8: 1 minute of running at a high intensity, 1 minute of walking
Interval 9: 1 minute of running at a high intensity, 1 minute of walking
Interval 10: 1 minute of running at a high intensity, 1 minute of walking
Cool down: 5 minutes of walking at a moderate pace
Conclusion
Whether you’re a beginner or an experienced runner, there are treadmill workouts to suit all fitness levels. These 7 treadmill workouts are designed to help you build endurance, increase speed, and improve overall fitness. Remember to always warm up before starting any workout and cool down after you finish. If you’re new to running or have any health concerns, it’s always a good idea to consult with your doctor before starting any new fitness routine.