Treadmill Workout Plan

4 Week / 4 Days per Week / Beginner

1 ratings
Treadmill Workout Plan

Treadmill Workout Plan

4 Week / 4 Days per Week / Beginner

1 ratings

Treadmill Workout Plan

4 Week / 4 Days per Week / Beginner

1 ratings
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Treadmill Cardio Workout Plan

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Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
3 sets, 6 reps
3 6 --:--
Quads / Intermediate
3 sets, 6 reps00:03:00
3 -- 00:03:00 --:--
Quads / Beginner
3 sets, 6 reps, 01:00 rest
3 6 01:00
--
--
1 sets, 00:20:00
1 -- 00:20:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

In Week #1 of the Treadmill Cardio Workout Routine, make sure your treadmill is set to a walking pace and walk for a total of twenty minutes. Complete the legs part of the workout before the 1st set of walking on the treadmill. Split the walking part of this exercise into one in the morning and one in the evening.

In Week #2 of the Treadmill Cardio Workout Routine, exercise the same treadmill routine as in Week #1 except walking time and the legs workout will be longer.

In Week #3 of the Treadmill Cardio Workout Routine, perform the same as in Week #2 except the walking time and the legs workout will be longer

In Week #4 of the Treadmill Cardio Workout Routine, perform the same as in Week #2 except the walking time and the legs workout will be longer

Remember, you will be performing 3 sets on the treadmill of the specified time to complete treadmill workout.

Be sure to keep good form while performing the exercises. Also, make sure you start with a warm-up and end with a cool-down. Stretch for 5-10 minutes after finishing the Treadmill workout routine.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The goal of this workout is to lose weight, tone the leg muscles and increase endurance. This treadmill workout plan can be modified for all categories of experience, from beginner to advanced. Simply increase the incline or speed to match current exercise levels. Walking or jogging at the sa... more

The goal of this workout is to lose weight, tone the leg muscles and increase endurance. This treadmill workout plan can be modified for all categories of experience, from beginner to advanced. Simply increase the incline or speed to match current exercise levels.

Walking or jogging at the same steady pace for up to an hour can get boring. It can also be ineffective. Cardio cannot be beat for fat-loss. However, walking steady state will only increase endurance, it will not make a real difference in losing weight. Getting the heart pumping is key to getting the most out of a treadmill workout. Varying the treadmill workout routines both during the workout and during the week will keep the body guessing and train it to work harder and make reaching exercise goals easier and faster.

Several different approaches are used with treadmill fitness, keeping all of the goals in mind. One day includes power walking to really tone up the muscles in the legs. Another day utilizes interval training, which means changing speeds and inclines while performing the workout. This approach works great for fat-loss. Finally, there is jogging for cardiovascular endurance.

The Treadmill Workout Plan can be done after weight training is finished, or on separate days. The Treadmill cardio workout should not last more than an hour. Beginners should start out slow and work their way up to advanced. The advantage of using the treadmill is the ability to increase the speed and incline. As the treadmill workouts get easier, increasing the incline and the speed, guarantees that the workouts will become progressively difficult.

The treadmill workout is a great all-around workout plan to help lose weight, tone muscles and increase endurance. The flexibility of the treadmill means it can be modified for anyone and will be useful for a very long time.

* Be sure to pay attention to the notes under each workout.

Treadmill Speed Workout Plan

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:03:00
1 -- 00:03:00 --:--
Quads / Beginner
1 sets, 00:10:00
1 -- 00:10:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

In Week #1 of the Treadmill Speed Workout Routine, make sure that you start out at a slow walk for 5 minutes then increase speed to jogging pace for 3 minutes. Then perform a 2 minute cool-down walk. Perform 3 sets of 10 minutes to complete the Treadmill Speed Workout Plan.

In Week #2 of the Treadmill Speed Workout Routine, you will start out at a slow walking pace for 5 minutes. Then gradually increase the speed to jogging pace for 4 minutes. Then gradually decrease speed back to walking pace for the final minute. Complete 3 sets of 10 minutes to complete the Treadmill Speed Workout Plan.

In Week #3 of the Treadmill Speed Workout Routine, repeat the same as Week #2 except you will switch the amount of time you walk & jog. Start the warm-up walk for 4 minutes then gradually increase to jogging speed for 5 minutes. Finish with a 1 minute cool down walk.

In Week #4 of the Treadmill Speed Workout Routine, repeat the same as Week #2 except you will switch the amount of time you walk & jog. Start the warm-up walk for 4 minutes then gradually increase to jogging speed for 6 minutes. Finish with a 2 minute cool down walk.

Remember, you will be performing 3 sets on the treadmill of the specified time to complete treadmill workout.

Be sure to keep good form while performing the exercises. Also, make sure you start with a warm-up and end with a cool-down. Stretch for 5-10 minutes after finishing the Treadmill workout routine.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The goal of this workout is to lose weight, tone the leg muscles and increase endurance. This treadmill workout plan can be modified for all categories of experience, from beginner to advanced. Simply increase the incline or speed to match current exercise levels. Walking or jogging at the sa... more

The goal of this workout is to lose weight, tone the leg muscles and increase endurance. This treadmill workout plan can be modified for all categories of experience, from beginner to advanced. Simply increase the incline or speed to match current exercise levels.

Walking or jogging at the same steady pace for up to an hour can get boring. It can also be ineffective. Cardio cannot be beat for fat-loss. However, walking steady state will only increase endurance, it will not make a real difference in losing weight. Getting the heart pumping is key to getting the most out of a treadmill workout. Varying the treadmill workout routines both during the workout and during the week will keep the body guessing and train it to work harder and make reaching exercise goals easier and faster.

Several different approaches are used with treadmill fitness, keeping all of the goals in mind. One day includes power walking to really tone up the muscles in the legs. Another day utilizes interval training, which means changing speeds and inclines while performing the workout. This approach works great for fat-loss. Finally, there is jogging for cardiovascular endurance.

The Treadmill Workout Plan can be done after weight training is finished, or on separate days. The Treadmill cardio workout should not last more than an hour. Beginners should start out slow and work their way up to advanced. The advantage of using the treadmill is the ability to increase the speed and incline. As the treadmill workouts get easier, increasing the incline and the speed, guarantees that the workouts will become progressively difficult.

The treadmill workout is a great all-around workout plan to help lose weight, tone muscles and increase endurance. The flexibility of the treadmill means it can be modified for anyone and will be useful for a very long time.

* Be sure to pay attention to the notes under each workout.

Treadmill Incline Workout Plan

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:12:00
1 -- 00:12:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

In the Week #1 of the Treadmill Incline Workout Routine, you will start at a walking pace (3-4 mph.) at an incline of 0-1 for 6 minutes. For the next four minutes, you will increase the incline to 4. Finish with a 2 minute cool-down walk.

In Week #2 of the Treadmill Incline Workout Routine, you will start at a walking pace (3-4 mph.) at an incline of 0-1 for 6 minutes. For the next 6 minutes, you will increase the incline to 5. Finish with a 2 minute cool-down walk.

In Week #3 of the Treadmill Incline Workout Routine, you will start at a walking pace (3-4 mph.) at an incline of 0-1 for 6 minutes. For the next 7 minutes, you will increase the incline to 6. Finish with a 3 minute cool-down walk.

In Week #4 of the Treadmill Incline Workout Routine, you will start at a walking pace (3-4 mph.) at an incline of 0-1 for 6 minutes. For the next 8 minutes, you will increase the incline to 7. Finish with a 4 minute cool-down walk.

Remember, you will be performing 3 sets on the treadmill of the specified time to complete treadmill workout.

Be sure to keep good form while performing the exercises. Also, make sure you start with a warm-up and end with a cool-down. Stretch for 5-10 minutes after finishing the Treadmill workout routine.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The goal of this workout is to lose weight, tone the leg muscles and increase endurance. This treadmill workout plan can be modified for all categories of experience, from beginner to advanced. Simply increase the incline or speed to match current exercise levels. Walking or jogging at the sa... more

The goal of this workout is to lose weight, tone the leg muscles and increase endurance. This treadmill workout plan can be modified for all categories of experience, from beginner to advanced. Simply increase the incline or speed to match current exercise levels.

Walking or jogging at the same steady pace for up to an hour can get boring. It can also be ineffective. Cardio cannot be beat for fat-loss. However, walking steady state will only increase endurance, it will not make a real difference in losing weight. Getting the heart pumping is key to getting the most out of a treadmill workout. Varying the treadmill workout routines both during the workout and during the week will keep the body guessing and train it to work harder and make reaching exercise goals easier and faster.

Several different approaches are used with treadmill fitness, keeping all of the goals in mind. One day includes power walking to really tone up the muscles in the legs. Another day utilizes interval training, which means changing speeds and inclines while performing the workout. This approach works great for fat-loss. Finally, there is jogging for cardiovascular endurance.

The Treadmill Workout Plan can be done after weight training is finished, or on separate days. The Treadmill cardio workout should not last more than an hour. Beginners should start out slow and work their way up to advanced. The advantage of using the treadmill is the ability to increase the speed and incline. As the treadmill workouts get easier, increasing the incline and the speed, guarantees that the workouts will become progressively difficult.

The treadmill workout is a great all-around workout plan to help lose weight, tone muscles and increase endurance. The flexibility of the treadmill means it can be modified for anyone and will be useful for a very long time.

* Be sure to pay attention to the notes under each workout.

Treadmill Speed Interval Workout Plan

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

In Week #1 of the Treadmill Speed Interval Workout Routine, start out with a 2 minute warm-up walk. Then for the next 6 minutes you will increase your speed by 1 at the 30 sec., 45 sec., and 1 minute mark for each minute. After, each 1 minute mark you will decrease back to the beginning pace and start back over with the next interval. Then finish with a 2 minute cool-down walk. Repeat process 3 times.

In Week #2 of the Treadmill Speed Interval Workout Routine, start out with a 2 minute warm-up walk. Then for the next 7 minutes you will increase your speed by 1 at the 30 sec., 45 sec., and 1 minute mark for each minute. After, each 1 minute mark you will decrease back to the beginning pace and start back over with the next interval. Then finish with a 3 minute cool-down walk. Repeat process 3 times.

In Week #3 of the Treadmill Speed Interval Workout Routine, start out with a 3 minute warm-up walk. Then for the next 8 minutes you will increase your speed by 1 at the 30 sec., 45 sec., and 1 minute mark for each minute. After, each 1 minute mark you will decrease back to the beginning pace and start back over with the next interval. Then finish with a 3 minute cool-down walk. Repeat process 3 times.

In Week #4 of the Treadmill Speed Interval Workout Routine, start out with a 3 minute warm-up walk. Then for the next 10 minutes you will increase your speed by 1 at the 30 sec., 45 sec., and 1 minute mark for each minute. After, each 1 minute mark you will decrease back to the beginning pace and start back over with the next interval. Then finish with a 3 minute cool-down walk. Repeat process 3 times.

Remember, you will be performing 3 sets on the treadmill of the specified time to complete treadmill workout.

Be sure to keep good form while performing the exercises. Also, make sure you start with a warm-up and end with a cool-down. Stretch for 5-10 minutes after finishing the Treadmill workout routine.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The goal of this workout is to lose weight, tone the leg muscles and increase endurance. This treadmill workout plan can be modified for all categories of experience, from beginner to advanced. Simply increase the incline or speed to match current exercise levels. Walking or jogging at the sa... more

The goal of this workout is to lose weight, tone the leg muscles and increase endurance. This treadmill workout plan can be modified for all categories of experience, from beginner to advanced. Simply increase the incline or speed to match current exercise levels.

Walking or jogging at the same steady pace for up to an hour can get boring. It can also be ineffective. Cardio cannot be beat for fat-loss. However, walking steady state will only increase endurance, it will not make a real difference in losing weight. Getting the heart pumping is key to getting the most out of a treadmill workout. Varying the treadmill workout routines both during the workout and during the week will keep the body guessing and train it to work harder and make reaching exercise goals easier and faster.

Several different approaches are used with treadmill fitness, keeping all of the goals in mind. One day includes power walking to really tone up the muscles in the legs. Another day utilizes interval training, which means changing speeds and inclines while performing the workout. This approach works great for fat-loss. Finally, there is jogging for cardiovascular endurance.

The Treadmill Workout Plan can be done after weight training is finished, or on separate days. The Treadmill cardio workout should not last more than an hour. Beginners should start out slow and work their way up to advanced. The advantage of using the treadmill is the ability to increase the speed and incline. As the treadmill workouts get easier, increasing the incline and the speed, guarantees that the workouts will become progressively difficult.

The treadmill workout is a great all-around workout plan to help lose weight, tone muscles and increase endurance. The flexibility of the treadmill means it can be modified for anyone and will be useful for a very long time.

* Be sure to pay attention to the notes under each workout.

93 person started this plan

Workout Goals

  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Treadmill
  • Resistance Band

1 Review

Treadmill Workout Plan

93 person started this plan

Workout Goals

  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Treadmill
  • Resistance Band