Treadmill Workouts for Beginners

When starting cardio for the first time, a treadmill is a popular go-to. Designed to replicate the action of running outdoors, a treadmill is one of the most well-loved pieces of home gym equipment you can get! And with plenty of treadmill workouts for beginners you can try, you can kickstart your fitness journey with a bang. 

Perfect if the weather isn’t great, a treadmill allows you to run in your living room. And if you’re totally new to cardio, staying at home for your first few workouts may help you feel a lot more comfortable.

So, if you’re seeking some simple treadmill workouts for beginners, look no further! In this blog, we’ll outline our favourite beginner workouts, as well as some top tips to safely begin your treadmill journey. 

Treadmill Workouts for Beginners – Getting Started

Before running full pelt into your fitness regime, it’s important to get a few safety tips under your belt. The last thing you want is to injure yourself, as this will wreak havoc on progress before your journey has even begun. 

To make sure you’re using your treadmill effectively and safely, here are some top tips to remember: 

Get to know your treadmill

While this may seem like a no-brainer, plenty of fitness newcomers throw themselves into their workouts without properly exploring their equipment. Getting to know your treadmill’s features is crucial. Not just for your safety, but to ensure you’re making the most of what’s on offer. 

Many of today’s modern treadmills are equipped with heart rate monitors, calorie/distance counters, and a manual incline. Our KICK 2.5 treadmill offers all these features, plus an advanced cushioning system to protect your joints!

Get to know what your treadmill’s controls do before you start working out. And you’ll be well on your way to becoming an indoor running pro in no time – safely.

Always warm up 

While you may just want to hop on and start running as fast as possible straight away, this isn’t the best idea. To prepare and protect your muscles for what’s about to come, briskly walk for at least 5 minutes before picking up the pace. And do some stretching too if you have time. 

Easy on the incline

As both our KICK 2.5 and KICK 2.0 feature a manual incline mechanism, it can be tempting to crank it up as high as possible to burn more calories. But running (or even walking) on steep inclines for too long can be very damaging to your muscles and joints. Potentially leading to serious injury, this isn’t a mistake you want to make. 

Would you continually jog or walk up a steep hill for miles outdoors? Probably not. And it’d be virtually impossible to find a hill of that length anyway! Treadmills are designed to replicate outdoor activity, and it’s important to stick to those principles. 

Keep steep incline work to just a few minutes at a time, including plenty of lighter walking to stretch and ease your muscles. 

Easy Treadmill Workouts for Beginners

Now you’ve got the basics of how to use a treadmill safely, it’s time to start experimenting with different treadmill workouts for beginners. 

With so many possibilities out there, it can feel overwhelming knowing where to start. We’ve pinpointed a couple of our favourite treadmill workouts, specifically designed for those just starting out. 

And as your fitness routine progresses, you can easily make these workouts tougher to suit your new abilities! This is why a treadmill is so versatile, and why it’s become one of the most well-known trainers available.

Workout 1

Ideal for new runners, this 30 minute workout is perfect for easing yourself in. And if you don’t have a full half hour to spare, you can easily cut it down to suit your schedule. 

Gently walk for at least 5 minutes, then you’re ready to begin adjusting your speed. 

1 – 5 minutes – 6km/h

5 – 10 minutes – 6.5km/h

10 – 12 minutes – 8km/h

12 – 16 minutes – 6km/h

16 – 18 minutes – 8km/h

18 – 22 minutes – 6km/h

22 – 25 minutes – 5km/h

Providing short bursts of increased speed throughout the middle, this workout is great for newcomers to get comfortable with running. There’s no incline either, so you’re running on flat ground 100% of the time. 

It’s best to wait to include inclines until you’ve got a little more experience using a treadmill. Many newcomers report feeling they’re about to fall off if they jump into inclines too soon. 

Speaking of inclines…

Workout 2

As we’re solely focusing on beginners here, we’re not going to suggest you start running full pelt up a hill. Don’t worry! 

Inclines are typically best for building strength, with brisk walking being a great way to utilise this mechanism on your treadmill. 

Walk without an incline for at least 5 minutes to warm up, then you’re ready to increase. 

1 – 5 minutes – 3% incline, 5km/h

5 – 10 minutes – 5% incline, 5km/h

10 – 12 minutes – 5% incline, 6km/h

12 – 16 minutes – 5% incline, 5km/h

16 – 18 minutes – 5% incline, 6km/h

18 – 22 minutes – 3% incline, 6km/h

22 – 25 minutes – 3% incline, 5km/h

Perfect to slowly introduce you to treadmill inclines as a newcomer, this workout is easily customisable too. If you feel you can increase speed, go for it! Listening to your body is important, provided you don’t push yourself too hard. 

Workout out from home

And there you have it. Simple treadmill workouts for beginners with some top tips along the way. 

Not only do treadmills allow you to exercise from the comfort of home, but they also provide greater control over your workouts. Offering accurate distance and speed updates throughout, you’ll never be left wondering how fast you’re really going. 

Here at Bluefin, our treadmill range is built around performance and professional quality. Suitable for all fitness levels and easily adaptable, kickstarting your running journey has never been easier. We even have a specialist desk treadmill too, perfect for burning calories as you work!