For those seeking an effective and accessible way to shed pounds, treadmill workouts offer a versatile solution. Whether you prefer walking or running, a treadmill allows you to control the intensity and duration of your exercise, making it an ideal option for beginners.
The Benefits of Treadmill Workouts
Opting for an indoor cardio workout on a treadmill provides several advantages, especially when external factors like weather conditions are unfavorable. As Peloton instructor Kirsten Ferguson notes, "On a treadmill, you can control the elements." This control extends to speed and incline, allowing for a customized workout experience.
Chris Johnson, a physical therapist and owner of Zeren PT and Alchemy Endurance in Seattle, highlights the safety aspect of treadmills, particularly for those in urban areas or exercising during low-light hours. On a treadmill, you avoid the risks of traffic and uneven terrain.
Treadmills are versatile, especially when recovering from injuries. The controlled surface of the Peloton Tread or Tread+ can be beneficial for easing back into exercise after time off, as Johnson points out. Kirsten agrees, stating, "You are in control of how hilly or flat you want your run to be." This eliminates the surprise hills that can be encountered during outdoor runs. Additionally, it's easier to stop a treadmill workout early if you experience any discomfort.
However, treadmill workouts may not be suitable for everyone. Johnson advises caution for individuals dealing with calf muscle strains or Achilles tendinopathy. Moreover, if you're training for an outdoor race, incorporating some outdoor training sessions is crucial to adapt to natural terrain and wind conditions.
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Is 30 Minutes on the Treadmill Enough?
Absolutely. A 30-minute treadmill session can be a valuable workout, regardless of your pace or incline. There’s no official definition of what pace or incline qualifies as “moderate intensity,” rather it varies by individual. However, you can use the talk test to figure out what speed may be best for you. If an activity has you feeling too breathless to sing, but you’re still able to talk, that’s your sweet spot. For many, a three to four mph brisk walk (about a 15- to 20-minute-per-mile pace) will do the trick.
Walking briskly on the treadmill for 30 minutes a day, five days a week, meets the recommended exercise goal. Increasing the pace or duration can provide additional benefits, but be mindful of overtraining.
How to Use a Treadmill Safely and Effectively
Before starting a treadmill workout, it's important to ensure a safe and comfortable session. Here are some recommendations from Johnson and Kirsten:
- Read the product guide or seek guidance from fitness center staff to understand the equipment's proper usage.
- Adjust the lighting to ensure clear visibility of the screen, belt, and handles.
- Familiarize yourself with the safety or stop switch for quick pauses if needed.
- Ensure the area around the treadmill is clear of pets, objects, and children before starting.
Adapting to treadmill walking and running is generally quick. Johnson notes that it usually takes about eight minutes to adapt to stable treadmill mechanics, as treadmill walking and running closely mirrors overground walking and running. The absence of outdoor elements like wind may lead to a slightly faster pace. Johnson estimates that this will result in a slightly higher step rate of about two to three percent quicker than your natural cadence outdoors. To simulate an outdoor experience, Kirsten suggests setting the incline to one to two percent.
If you tend to start your outdoor runs too fast, the treadmill can help you maintain a consistent pace. Kirsten says, "The good thing about running on the Tread is that it will help you keep a consistent pace for the duration of your run." Be mindful of your body positioning and avoid leaning forward excessively.
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To transition smoothly from outdoor to treadmill workouts, begin with a five-minute walking warm-up at about three mph. If your workout involves running, gradually increase to a comfortable jog for five minutes before starting the main session.
Finding the Right Speed and Incline
"Remember that forward is a pace," Kirsten emphasizes. Walking at three to four mph with an incline of zero to two percent is an excellent starting point. As you progress, Johnson suggests increasing frequency, duration, density, or intensity.
Start by using the treadmill every other day to allow for recovery between sessions. Gradually extend your workout duration, such as from 30 minutes to 35 minutes.
For those interested in running, Kirsten recommends alternating between one minute of walking and one minute of jogging, gradually increasing the interval times each week. "As you get more comfortable with the longer running durations, you can then start to build on your speed," Kirsten says.
Walking Workouts for Beginners
Walking is a valuable workout option. Here are some walking workouts to incorporate into your routine:
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No-Incline Walking Workout
This involves walking at a steady pace on a treadmill with the incline set to zero percent. Kirsten suggests this routine for individuals recovering from injuries or new to the treadmill, as it helps get the body moving again and get used to moving on it.
Incline Walking
Incline walking is a highly beneficial workout, according to Kirsten. It involves maintaining a steady pace while increasing the incline to simulate walking uphill. Start with an incline of one to four percent and gradually increase it. For a greater challenge, aim for an incline of 10 percent or higher. Walking on an incline asks your leg muscles to work harder, especially your calves, glutes, and hamstrings.
The 12-3-30 Workout
This popular social media trend involves setting the treadmill to a 12% incline and walking 3 miles per hour for 30 minutes. The 12-3-30 workout is a low-impact cardio workout performed on a treadmill. That’s it. It really is that easy.
When performing the 12-3-30 workout, maintain proper form by engaging your core and pumping your arms, avoiding holding onto the crossbar and leaning back. By doing so, you’ll reap the benefits of a full-body workout, Kirsten says.
Running Workouts for Beginners
For those who prefer jogging or running, here are some beginner-friendly treadmill workouts:
Recovery/Easy Run
Whether training for a half marathon, needing an active recovery day, or returning to running after a break, an easy run is a great addition to your exercise routine. Jog at a comfortable, steady pace with the incline set between zero and two percent for your desired mileage.
Treadmill Interval Workout
Interval training is an effective way to increase endurance. Start with a five- to 10-minute warm-up, then alternate between periods of fast running and recovery jogs.
Hill Workout
If you're training for a race, incorporating hill workouts is essential. "If you plan to take things off the Tread, you want to be prepared for the hills you’ll experience outdoors," Kirsten says. Hill workouts build power and strength by working your leg muscles and elevating your heart rate. Jog at a steady pace at a three to five percent incline for the entire workout or for specific intervals within it.
The 12-3-30 Workout: A Detailed Look
The 12-3-30 workout is a low-impact cardio routine performed on a treadmill, where you set the incline to 12% and walk at 3 miles per hour for 30 minutes. This workout primarily targets the posterior chain muscles, including the glutes, hamstrings, lower back, and calves.
How to Perform the 12-3-30 Workout
- Warm-up: Begin with a five- to 10-minute warm-up walk at a moderate pace on a slight incline.
- Set up the treadmill: Set the treadmill's incline to 12% and the speed to 3 miles per hour.
- Walk: Walk at this pace for 30 minutes, adjusting the settings based on your fitness level.
Beginners should start 2-3 times a week for less than 30 minutes, gradually increasing to the full 12-3-30. Advanced individuals can aim for 5-6 times a week for 45 minutes to an hour.
Throughout the workout, listen to your body and adjust as needed. Decrease it slightly until you find a comfortable pace. Pushing yourself too hard, too fast can lead to injury, so finding a balance between pushing yourself and listening to your body is important. A good rule of thumb is to find a pace and incline where your heart rate is elevated but you can easily keep up with the treadmill.
After the workout, gradually reduce the treadmill's incline and speed for a few minutes to allow your heart rate to return to its resting state. Perform gentle stretches to prevent muscle stiffness.
Benefits of the 12-3-30 Workout
- Cardio Crusher: Incline walking burns more calories, increases heart rate, and helps maintain healthy blood pressure.
- Total Flex: The incline engages the posterior chain muscles, improving lower body strength and balance.
- Boosts Mental Mojo: Regular exercise improves mood and alleviates stress and anxiety.
Safety Considerations for the 12-3-30 Workout
While the 12-3-30 workout is effective, it's important to consider some safety aspects:
- Start Slowly: If you're new to fitness, begin on flat ground and gradually increase the incline.
- Don't Overdo It: Avoid doing the workout every day to prevent overuse injuries.
- Gradually Increase Incline: Progress your incline slowly, starting at the lowest setting.
- Supplement with Strength and Stretching: Perform core-strengthening exercises and stretch your lower back, Achilles tendon, calf muscles, plantar fascia, and hamstring muscles.
- Consider Lower-Impact Alternatives: If you are just getting into fitness, Cardone advises starting with lower-impact workouts.
High-Intensity Interval Training (HIIT) Treadmill Workouts
HIIT treadmill workouts are highly effective for weight loss as they combine short bursts of intense exercise with periods of rest, maximizing calorie burn in less time.
A Sample 30-Minute HIIT Treadmill Workout
- Warm-Up (5 minutes):
- Squats: 20 reps
- Arm Circles: 1 minute
- High Plank: 30 seconds
- Lateral Lunge: 30 seconds on each side
- Forward-Backward Hops: 1 minute
- HIIT Treadmill Workout (20 minutes): Alternate between Base, Burn, and All Out paces.
- Base Pace:
- Power walkers: 3-4.5 mph at a 3-5% incline
- Joggers: 4-6 mph at a 1% incline
- Runners: 5-7 mph at a 1% incline
- Burn Pace:
- Power walkers: 3-4.5 mph at a 6-9% incline
- Joggers: 6-8 mph at a 1% incline
- Runners: 8-10 mph at a 1% incline
- All Out Pace:
- Power walkers: 3-4.5 mph at a 10-15% incline
- Joggers: 8-10 mph at a 1% incline
- Runners: 10+ mph at a 1% incline
- Base Pace:
- Cooldown (5-10 minutes): Foam rolling to recover and stretch muscles.
Tips for Maximizing Calorie Burn on the Treadmill
- Incorporate Incline: Walking uphill forces your body to work against gravity, activating more muscles and increasing calorie burn.
- Add Intervals: HIIT treadmill workouts with incline can increase calorie burn significantly.
- Stay Consistent: Regular exercise is key to achieving weight loss goals.
- Progressive Overload: As you get fitter, increase the intensity or duration of your workouts to challenge your body and burn more calories.
- Mix Up Your Workouts: Vary your treadmill routines to avoid boredom and target different muscle groups.
The Role of Diet in Weight Loss
While treadmill workouts are effective for burning calories, maintaining a healthy diet is crucial for weight loss.
Diet Tips to Consider
- Increase Vegetable Intake: Choose leafy greens, peppers, broccoli, carrots, and tomatoes.
- Choose High-Quality Carb Sources: Focus on whole-grain options like whole wheat bread, brown rice, quinoa, and oats.
- Get Plenty of Lean Protein: Opt for chicken, fish, lean cuts of beef or pork, tofu, and eggs.
- Aim for 2+ Liters of Water: Carry a water bottle with you to ensure you stay hydrated.
Sample Treadmill Workouts
Here are three simple yet effective treadmill workout plans for all levels:
Beginner: Incline Walk for 15-20 Minutes
- Set a moderately steep incline (8-10) and a pace similar to if you were running late to work (4-5 km/h).
- Try to avoid holding the handrails if possible, but if needed, lean forward to maximize the incline's benefits.
Intermediate: 200m Incline Jog x4
- Jog at a quick pace with a moderate incline (5-7) and a speed between 9-11 km/h.
- Once you've reached 200m, reduce the speed and incline and recover for 1-3 minutes.
- Repeat this for a total of 4 times.
Advanced: 30 Second Sprint Intervals x10
- Sprint at a pace over 15 km/h for 30 seconds.
- After the sprint, jump off the treadmill belt and rest on the sides for 30 seconds.
- Repeat 10 times.
Understanding Treadmill Mechanics
All treadmills differ slightly in terms of layout and functionality, but the basic mechanics remain the same. It's important to understand various features such as speed, incline, and workout programs, as well as maintaining correct form while running.
- Adjust the settings: Familiarise yourself with the treadmill's controls to adjust speed and incline according to your fitness level and workout goal.
- Locate the emergency stop button: Your treadmill should come with an emergency stop button function (usually a clip) that you should tie to your wrist. If you were to fall off or lose balance, the clip is pulled and the treadmill belt instantly stops, minimising serious injury.
- Start slowly: Begin with a gentle warm-up at a comfortable pace to gradually increase your heart rate and loosen your muscles.
- Maintain proper form: Stand upright with your head up, shoulders back, and core engaged. Avoid leaning on the handrails excessively, as this can affect your posture and reduce the effectiveness of your workout.