Best Treadmill Workout Plan
for Beginners

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A treadmill workout plan is a good alternative if you want to do cardio at home. If you want to lose weight more efficiently, doing cardio alone cannot help you lose weight. Combine this treadmill program with a calorie deficit in your diet and you will see results.

Here is a workout plan for beginners with 12 weeks’ worth of exercise for your leanest yet.

Side Note : While it is easy to just skip some of the weeks if you feel you can do more, remember that this workout plan is designed to slowly but surely develop your cardiovascular endurance and health. It is better have the mindset of slowly but surely in your actions to lose weight for you to enjoy long lasting results.


Beginner Treadmill Workout Plan

This treadmill exercise plan consists of 12 weeks of different workouts. Each workout helps to build your fitness levels so that you are ready for the next level. Add 30 to 45 minutes of weight training a week and follow a calorie controlled diet to get leaner.

Weeks 1-3

Do this beginner treadmill workout for a total of 2-3 weeks before moving onto the next level.

Treadmill exercise instructions

  1. Warm up gently for 5 minutes.
  2. Then repeat the following sequence 5 times - Run/jog for 1 minute and then recover by walking briskly for 4 minutes. This will take you a total of 25 minutes.

Weeks 4-7

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After the first 3 weeks, you will be more fit and ready to take on a more advanced level treadmill workout.

Exercise instructions

  1. Warm up gently for 5 minutes.
  2. Then repeat the following sequence 5 times - Run/jog for 2 minutes and then walk for 3 minutes. This will take you a total of 30 minutes.

Weeks 8-10

You’ve increased your fitness levels significantly over the last few weeks; Now’s the time to really challenge yourself.

Exercise instructions

  1. Warm up gently for 5 minutes.
  2. Then repeat the following sequence 5 times - Run/jog for 2 minutes and then recover with 2 minutes of walking. This will take you a total of 25 minutes.

Weeks 10 and upwards

You can try and do more advanced treadmill workout styles after your initial 10 weeks, as you will be feeling much stronger. Try doing distance training the one day and interval training the next (see below).


Next Level: Increase Intensity

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Progressive intensity training (or interval training) will help to keep your body from getting used to your workouts. It’s great to add interval training to your workouts for variety and to burn lots of calories.

Sample HIIT treadmill workout plan

  1. Warm up gently for 5 minutes.
  2. Gradually pick up the intensity minute for minute, until almost max intensity (for about 5-6 minutes).
  3. Recover at a slow speed for a minute and repeat the sequence 2-4 times.

Other Important Notes:

This treadmill workout plan is one of many ways on how you can lose weight and burn more fat.

To lose weight, remember the simple formula:

  • In diet, find a way to eat less most days of the week
  • In exercise and workouts, workout consistently, progressively and know the “look” to aim for.


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