She Strengthens

Rev Up Your Fitness with Treadmill Workouts

Get Moving, Get Healthy

Walking on a treadmill can be a powerful tool for improving your mental and physical health. Whether you’re a seasoned athlete or just starting out, treadmill workouts can help you burn calories, lose fat, and build muscle. Plus, they’re easy on the joints!

Simplicity at Its Finest

For beginners, a simple 30-minute routine can get you started:

• Warm up with 5 minutes at 0-1% incline and 1-3 mph
• Increase the incline to 1-2% and speed up to 2-6 mph for 5 minutes
• Repeat the cycle for 20 minutes
• Cool down with 5 minutes at 0-1% incline and 1-3 mph

Weight Loss Wonders

To lose weight, finding your fat-burning heart rate zone is key. Here’s how to do it:

• Calculate your max heart rate (220 minus your age)
• Find your fat-burning zone (70% of your max heart rate)
• Warm up with 5 minutes at low speed and 0% incline
• Increase the incline to 2% and walk at a moderate speed for 1 minute
• Walk at a speed that gets you into your fat-burning zone for 15-30 minutes
• Cool down with 5 minutes at low speed and 0% incline

HIIT It Up

High-Intensity Interval Training (HIIT) is a great way to burn calories and fat in less time. Try this routine:

• Warm up with 5 minutes at easy pace and 0% incline
• Run or speed-walk for 30 seconds
• Walk at a moderate pace for 1 minute
• Repeat for 5-10 rounds
• Cool down with 5 minutes at easy pace and 0% incline

Incline Insanity

Want to build more muscle? Try this incline workout:

• Warm up with 5 minutes at slow pace and 0% incline
• Speed-walk for 1 minute at 0% incline
• Increase the incline by 1% each minute until you reach 8-10%
• Decrease the incline by 1% each minute until you’re back at 0-1%
• Repeat until you’re done
• Cool down with 5 minutes at easy pace and 0% incline

Speed Demons

Got a need for speed? Try this speed interval workout:

• Warm up with 5 minutes at 2 mph
• Pick up the pace to 4-5 mph for 5 minutes
• Speed-walk as fast as you can for 5 minutes
• Dip back down to 4-5 mph for 5 minutes
• Repeat until you’re done
• Cool down with 5 minutes at 2 mph

The Bottom Line

Walking on a treadmill is a legitimate workout that can improve your heart and brain health, burn calories and fat, and boost your mood. Whether you’re a beginner or a seasoned athlete, there’s a treadmill workout out there for you. So why not give it a try?