10-Minute Treadmill Workouts For Beginners

by ProForm · March 22, 2018

Treadmill workouts remain a staple of exercise routines because they are a terrific way to burn calories. Aerobic exercises like a treadmill workout can help build stamina by encouraging increased challenges. They can be a part of successful weight loss programs that increases strength in the legs, calves, and hips. Treadmills provide a stable surface, eliminate weather concerns, and allows you to adjust your pace and incline – the perfect entry level workout machine.

Make sure you read all of the instructions and safety precautions regarding your treadmill. It is a good idea to first get used to your treadmill, using it for level walking until you become accustomed to the surface.

Don’t forget to warm-up before your treadmill workout. It is especially important for beginners to make sure their bodies are warmed up before embarking on their treadmill workouts in order to prevent strain and injury. Leg stretches, swings, lunges, and marching in place can all help get the body ready. You can also warm up by starting your workout with a slow-paced walk on a zero incline.

If you are just starting to use a treadmill, here are a couple of 10-minute workouts to get you started:

Treadmill Workout #1 – No Incline

Here is a simple treadmill workout for beginners that will help you begin your journey to wellness.

TIME	SPEED	INCLINE
0:00 – 2:00	1.0	0
2:00 – 4:00	2.0	0
4:00 – 6:00	3.0	0
6:00 – 8:00	5.0	0
8:00 – 9:00	3.0	0
9:00 – 10:00	1.0	0

Treadmill Workout #2 – With Incline

This is a little more intense workout for beginners using the incline feature available on most treadmills. Again, it should be preceded by a warm-up period.

TIME	SPEED	INCLINE
0:00 – 2:00	2.0	2
2:00 – 4:00	4.0	4
4:00 – 6:00	6.0	6
6:00 – 8:00	4.0	4
8:00 – 9:00	2.0	2
9:00 – 10:00	1.0	0

After you complete your 10-minute workout, cool down at a walking pace at a 0 percent incline for several minutes.

In order to ensure your safety during each workout as well as the longevity of your treadmill, schedule regular treadmill maintenance. Be sure to:

Check the safety clip before each use making sure it is working properly.
Dust and vacuum your treadmill to minimize any accumulation of dirt.
Use compressed canned air to carefully blow out dust from the engine compartment twice-annually each year.
Check the alignment of your belt and adjust it as necessary.
If your treadmill is not self-lubricating, follow instructions in your owner’s manual to keep your treadmill lubricated.
Check for loose screws, especially those that were used in its assembly.
Wipe down handles and rails after each use.
Clean rollers as recommended in your owner’s manual.
Inspect the power cord regularly for any damage.

Check out our do’s and don’t of fitness article for more advice.

DISCLAIMER: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. ProForm assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.