A good beginner treadmill workout is short, simple and easy to adjust. Start with a steady walk you could keep up while chatting, then add variety one session at a time: a gentle incline, a few brisk intervals or short spells of jogging. Two or three treadmill sessions a week, mixed with other activity, are plenty to build fitness without overdoing it.
Before you step on
A few habits make treadmill training safer and more comfortable.
- Use the safety clip. Attach it to your clothing so the belt stops if you drift back.
- Start the belt slowly. Stand on the side rails, set a slow speed, then step on.
- Look ahead, not down. Watching your feet can upset your balance.
- Hold the rails lightly, if at all. Leaning on them changes your posture and makes the session easier than it looks.
- Bring water. Indoor rooms warm up quickly.
If you have a heart condition, joint problems or have been inactive for a long time, check with a doctor before starting a new exercise routine.
Speed and incline, in plain terms
Machines differ, so think in terms of effort rather than exact numbers. A simple 1–10 scale works well:
- 3–4: easy; you can hold a full conversation
- 5–6: steady; you can talk in short sentences
- 7–8: hard; only a few words at a time
A small incline of 1 per cent is often suggested to make treadmill walking feel closer to walking outdoors. Raising the incline further adds effort without needing to move faster, which suits people who are not ready to run.
Five treadmill workouts to try
| Session | Time | Main idea |
|---|---|---|
| 1. Steady starter walk | 20 min | Comfortable pace throughout |
| 2. Brisk minutes | 25 min | Short faster spells |
| 3. Gentle hill walk | 25 min | Incline in steps |
| 4. Walk-jog intervals | 25 min | Short jogs, longer walks |
| 5. Pyramid | 30 min | Effort rises, then falls |
1. Steady starter walk
Warm up for five minutes at an easy pace. Walk for ten minutes at effort 4–5, then slow down for five minutes. That is the whole session, and it is a perfectly good one.
2. Brisk minutes
After a five-minute warm-up, alternate one minute at effort 6 with two minutes at effort 4, six times. Cool down for two minutes. It is a gentle introduction to changing pace.
3. Gentle hill walk
Warm up flat for five minutes. Then raise the incline by one step every two minutes for ten minutes, and bring it back down the same way. Keep the speed constant and shorten your stride on the climbs. This is one of the most effective ways to raise the calories burned walking, as explained in our guide to estimating calories burned walking.
4. Walk-jog intervals
Once a twenty-five-minute walk feels easy, try alternating thirty seconds of light jogging with two minutes of walking, six to eight times. Over the following weeks, make the jogs a little longer or the walks a little shorter, but never both at once.
5. Pyramid
Increase effort every three minutes from 4 to 7, then step back down to 4. The peak is short, and the steady descent works as a cool-down.
A sample beginner week
- Monday: steady starter walk
- Wednesday: strength session such as our twenty-minute home workout
- Thursday: brisk minutes or gentle hill walk
- Saturday: an outdoor walk, for a change of scene
- Other days: rest or light everyday movement
Try to fit in more walking on non-treadmill days too. Our tips on walking more without thinking about it help with that.
Making indoor sessions less boring
- change one setting every few minutes so there is always something to aim for
- save a podcast or playlist for treadmill days only
- cover the display and go by feel for part of the session
- keep a short log of sessions to see your progress
Common mistakes
- Starting too fast and stopping early.
- Clinging to the handrails on steep inclines.
- Stepping off a moving belt suddenly.
- Skipping the cool-down, which can leave you light-headed.
- Doing the same session every time for months.
Quick answers
Is walking on a treadmill as good as walking outside?
Both are good exercise. Outdoor walking adds uneven ground, fresh air and scenery; the treadmill offers shelter from bad weather and easy control of pace and incline.
How long should a beginner treadmill workout be?
Twenty to thirty minutes, including a warm-up and cool-down, is a sensible starting range. Build from there as it feels easier.
What should I do after a session?
Walk slowly for a couple of minutes, then spend a few minutes on calf, thigh and hip stretches, such as those in our beginner stretching routine.
