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Treadmill Workouts for Beginners: Part 1

Becca Capell

READ TIME:2 min.

At some point in our lives, we’re all beginners at something. The important part is just to start! When it comes to fitness, the “starting” part is often the most difficult. So whether you’re just beginning your fitness journey or you’re coming back after a break, we’ve got the perfect workout to help you get going.

This is a simple interval workout and all of the speeds are selected by you, so you can cater it specifically to your needs. For each pace, you can walk, jog, or run depending on your current level. Set your paces for the workout by following these four guidelines:

    1. Comfortable Pace

      A speed you could maintain for 20–30 minutes straight. At this pace, you should be able to easily talk in full sentences.

    2. Interval Pace

      A speed you could maintain for 2–5 minutes straight. At this pace, you should be able to say full phrases, but be slightly short of breath.

    3. Challenging Pace

      A speed you could maintain for 30–90 seconds straight. At this pace, you should only be able to say 1–2 words at a time.

    4. Recovery Pace

      A speed that’s incredibly easy for you and allows you to catch your breath. This can be as slow as you want it to be.

Before you start the workout, try to set the speeds that you think will work best for you based on the guidelines above. Stick to them the best you can, but feel free to adjust if necessary.

So what are you waiting for? Let’s get started!

Today’s focus: Beginner Treadmill Intervals

WARM UP: Bodyweight and Treadmill
30 seconds each

  • Leg Swings (both sides)
  • Lateral Leg Swings (both sides)
  • March In Place
  • Forward Lunges
  • 3 minutes: easy walking at 0% incline.

ROUND 1: On Equipment
Complete 3 times

  • 3 minutes comfortable pace—2%
  • 60 seconds interval pace—0%
  • 60 seconds recovery pace

ROUND 2: On Equipment
Complete 1 time 

  • 2 minutes comfortable pace—3%
  • 60 seconds interval pace—3%
  • 2 minutes comfortable pace—2%
  • 30 seconds challenging pace—2%
  • 2 minutes comfortable pace—1%
  • 60 seconds interval pace—1%
  • 2 minutes comfortable pace—0%
  • 30 seconds challenging pace—0%
  • 60 seconds recovery pace

COOL DOWN: Bodyweight and Treadmill
30 seconds each

  • Quad Stretch
  • Hamstring Stretch
  • Calf Stretch
  • Glute Stretch
  • 2 minutes: easy walking at 0% incline.

As a beginner, you have to start somewhere, and that’s exactly what you did today! Hopefully you enjoyed the workout and you’ll be back for the next four in this series. If you’re looking for more of a challenge, try our other Treadmill Training workouts!

Good luck and stay fit!

Becca Capell
iFit Head Trainer

The Workout

Treadmill for Beginners: Workout 1
Have an iFit Premium membership? Join this workout to follow along with the workout featured in this post!

WARNING: 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. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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