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Community Equipment Fitness iFit Series iFit Trainers Races Training Treadmill Wellness Workouts

Beginner Treadmill Workout Flow Chart

We love hearing from our iFIT members, answering questions, and helping guide you on your fitness journey. A question we get often is, “What’s the best treadmill workout for beginners?” We also hear from members of our iFIT Community who finished their first series and want to know which workout they should tackle next.

Whether you’re new to the iFIT family or just getting started on your fitness journey, there is a workout for you. We’ve searched the entire iFIT Library to create the perfect plan, just for beginners.

Here is your step-by-step guide to making the most of iFIT, your treadmill, and your workout routine!

Iberian Beginner Running Series with Tommy Rivs Puzey

Costa Rica 5K Training Series with Tommy Rivs Puzey

10K Training Series Part 1 in the Balkans with Tommy Rivs Puzey

10K Training Series Part 2 in the Canary Islands with Tommy Rivs Puzey

Boston Marathon Series with Ashley Paulson

Swiss Alps Summit Series with Tommy Rivs Puzey

Beginner Incline Series in Lake Tahoe with John Peel

Alps Beginner Series with John Peel

Alpine Summit Series with Evan Dollard

Antarctica Climb Series with Chris Clark

Mount Kilimanjaro Summit Series with Zac Marion

Antarctica Beginner Series with Betina Gozo

Patagonia Walk the World Series with John Peel

Iceland Walking Series with Jonnie Gale

Costa Rica Walking Series with John Peel

Around the World Treadmill Challenge

Hawaiian Islands Cross-Training Series with Kirsty Godso

Italy Interval Series with John Peel

Adriatic Sea Interval Series with Kelsey Sheahan

Costa Rica Fast & Fit Series with John Peel

French Polynesia Fast & Fit Series with John Peel

Iceland Time Crunch Series with Jonnie Gale and Hannah Eden

Bolivia Beginner Cardio HIIT Series with Hannah Eden

Costa Rica Cardio HIIT Series with AnaMaria Ramirez

Iceland Cardio HIIT Series with Hannah Eden

Red Rock HIIT Series with Jonnie Gale

End of the World Series with John Peel

Iberian Total-Body Training Series with Hannah Eden and Paulo Barreto

Disclaimer: This blog 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. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.

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People Need People: The Positive Effects of Socializing

As human beings, we are social creatures by nature. Instinctively, we don’t like feeling alone, and our bodies and brains actually function better when we are surrounded by others. We are basically wired to be social. If you were to google “why humans need humans” or anything along those lines, you’ll find a plethora of articles explaining why social connections and friendships are vital to our health and well-being. Outside of our family units, when we have friends we can lean on, laugh with, cry with, and talk to, we are nourishing ourselves physically, mentally, and emotionally. We need that connectivity not only to survive, like this article suggests, but to thrive. Whether you’re someone who prefers to have just a few really close pals, or you’re a social butterfly with a lot of friends, at the end of the day, we need those relationships. Here are the top three reasons we need friendships in our lives! Friendships improve our health Research has shown that having strong social connections is vital to our health. For starters, it can reduce stress levels, ward off depression and suicide, lower the risk of dementia, heart disease, and cancer, as well as boost our immune system...and that’s just the tip of the iceberg. It’s also easier to exercise and live a healthier lifestyle when you have the support of friends and family. Friends extend our life expectancy Aside from improving our overall health, maintaining friendships can also add years to our lives—just like regular exercise, healthy eating habits, and not smoking. Multiple studies have found that people who have positive relationships with their family, friends, and community are happier and tend to live longer. Some studies have even gone as far to conclude that social belongingness is just as important as physical survival needs, such as food and shelter. Friends make life more fun This might not be a mind-blowing revelation, but friends bring an abundant amount of happiness to our lives. While I’m sure you can find enjoyment doing certain things solo, I’d argue that most things are more fun when you do it with someone else. There’s an unexplainable joy that comes from sharing experiences with people we care about. Studies have shown, including this one conducted back in 2011, that having meaningful social relationships affects our neurobiological endogenous opioid system (think endorphins), triggering the part of the brain that makes us feel good. Simply put, connecting and interacting with our friends gives us happy feelings. Ever caught up with an old friend, then felt really good afterwards? Those are your endorphins kicking in, telling you that what you just did is healthy for your emotional and physical health! So, no matter what stage of life you’re in, make it a priority to get out and do things with your friends. Whether it’s a quick phone call or grabbing lunch, keep your friends close and remember to have fun!

Beginner Treadmill Workout Flow Chart

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