Treadmill workouts can be an extremely effective tool for weight loss, cardiovascular health, and overall fitness. However, many people fail to fully utilize the potential of their treadmill sessions. Sure, reading a magazine or watching a talk show while walking on the treadmill is better than sitting on the couch, but you’re missing out on significant health benefits that come from focused and intense workouts.

Exercise, in general, is always better than inactivity, but if you truly want to see and feel the benefits, you need to start paying attention to your workouts. When you focus on your exercise routine, you’re more likely to push yourself, which is essential for seeing progress and achieving weight loss goals on the treadmill.

How to Execute a Treadmill Workout Plan

Choose comfortable, breathable workout clothes, wear shoes that provide adequate cushioning, and keep a water bottle nearby to stay hydrated throughout your workout. Music can help reduce the monotony of the workout and keep you motivated, so don’t forget to bring some tunes. You can perform this 60-minute treadmill workout outdoors or on a track as long as you have some timing device to know when to change intervals. Follow the intervals as described below for each set time period.

60-Minute Treadmill Workout

Minutes 0-5: Warm-up
Walk at a comfortable pace to get your heart rate slightly elevated; about 3/10 perceived exertion.

Minutes 5-10: Easy Jog
Choose a very light and easy jogging pace to further warm up your muscles; about 4 or 5/10 perceived exertion.

Minutes 10-30: Walk and Jog Intervals
Walk for 2 minutes, jog for 1 minute; repeat until this 20-minute segment is complete.

Minutes 30-40: Walk and Side Shuffle Intervals (Right)
Walk for 1 minute and side shuffle facing right for 1 minute; alternate until the 40-minute mark.

Minutes 40-50: Walk and Side Shuffle Intervals (Left)
Repeat the 30-40 minute interval workout but face left this time.

Minutes 50-60: Forward and Backward Walk Intervals
Walk forward for 1 minute, walk backward for 1 minute; alternate until the final 10 minutes are complete. Walk backward as slowly as needed, but keep your hands off the rails to make it most effective. You might need a watch or a clock behind you to track your backward walking intervals.

Be sure to stretch thoroughly after this workout as you will have used multiple muscle groups in ways you may not be accustomed to.

Benefits of This Workout

This 60-minute aerobic routine uses the treadmill in various ways to burn the most calories and engage the most muscle groups. These intervals are excellent for fat burning and calorie expenditure, forming an effective routine that even beginners can complete.

The side shuffle intervals tone the inner and outer thighs as well as the calves. They also develop coordination and balance through the knee and ankle complex while enhancing strength. Walking backward on the treadmill has additional benefits; it increases balance, engages lower body muscles differently than forward walking, and forces your core to engage.