Ultimate Treadmill Workout Guide – From Beginner to Advanced!

With the treadmill being one of the most popular workout machines of all time, it’s no secret how effective they can be! 

Allowing you to achieve the action of running whilst staying indoors, they’re hugely beneficial in boosting cardiovascular health, burning calories, and enhancing endurance. And when combined with a healthy balanced diet, regular treadmill use can dramatically aid weight loss on a long-term basis. 

No matter your fitness experience level, the treadmill can be an incredibly useful machine to include into your workout routine. Even if you’ve never tried running in your life, the treadmill can still become one of your best training pals! 

Whether you run 5k every day or are just getting started on your running journey, this treadmill workout guide features a variety of different workout suggestions – suitable for all experience levels. 

Treadmill Workout for Beginners

If you’ve never used a treadmill in your life and the mere thought of running 5k makes you feel a bit sick, this is for you. 

Before getting started, it’s important not to push yourself too hard. As the basic action of using a treadmill is pretty easy, many beginners throw themselves in at the deep end and begin running at full pelt straight away – only to find they’re panting for dear life after 30 seconds and need to stop. 

Slow and steady wins the race when starting treadmill workouts for the first time, and you’re sure to start feeling the benefits pretty quickly. 

A great starting routine involves slow jogging with walking intervals. Not only will your body get used to running properly for the first time, but you’ll also quickly realise what you can and can’t do – and will be able to adjust accordingly. 

Spend at least 10 minutes warming up with a walk. A 2mph pace is a good place to start, but feel free to reduce speed if you feel you need to. Once 10 minutes is up, speed-up to a light jog for 2 minutes – then go back down to a walk for a further 3. 

Increase your next two intervals of light jogging to 3 and 4 minutes if possible, as this will help slowly introduce your body to jogging for longer periods of time. But if you’re struggling, sticking with just 2 minutes is fine – always listen to your body!

Finish with a full 5 minutes of walking, and you’ll have done a complete half hour of treadmill exercise! Easy to customise and a brilliant starting point, this treadmill workout guide is perfect for beginners. 

Fast Treadmill Calorie Burner

The name might sound scary, but this specific workout combines both walking and running in the best way possible. Able to burn serious calories and ideal for those who run regularly but want to improve endurance, this workout is definitely worth a try. 

Warm up by lightly jogging or brisk walking for 3 minutes, then the action starts! Begin by running fast for 30 seconds, followed by 30 seconds of walking. Increase to 1 minute of running, followed by 1 minute of walking – starting to get the idea? 

Keep increasing both your walking and running times until you reach 4 minutes, then begin decreasing in exactly the same manner. Delivering a solid 30-minute session providing the perfect balance of heart-pumping running and steady walking, this treadmill workout guide is ideal for intermediate runners. 

And if you feel you can increase your running intervals without boosting your walking too, go for it! All treadmill guides can be easily customised to suit your specific abilities. 

Advanced Treadmill Workout

Guaranteed to leave you dripping with sweat, this advanced treadmill workout isn’t for the fainthearted. Incorporating both sprints and climbs, it’s essential you have access to a treadmill that offers a manual incline mechanism – our KICK 2.0 Treadmill is a great option.

Spend at least 3 minutes warming up with a steady running pace at a very slight incline, then immediately increase to a sprinting speed. Sprint for 30 seconds, then take 30 seconds off. Repeat for a full 5 minutes, then you’re ready for the climb. 

Increase your incline to at least 15%, and adjust your speed to a brisk walk. Try to keep this climbing action up for a full 10 minutes, but be sure to take 30-second breaks in between if you feel you need to. As always, listen to your body! 

Repeat both the sprinting routine and climbing routine twice over, and you’re done. A real calorie-buster with an extra element of toughness with the inclines, this treadmill workout guide is definitely suited for those with more advanced fitness experience. 

And there you have it –  a selection of treadmill workouts spanning a variety of endurance levels! A must-have addition to your home gym if you haven’t got one already, a treadmill is a truly versatile machine that you can easily customise to suit your preferences.