Fitness-walking Treadmill Workouts

Even dedicated fitness lovers try to avoid going to the gym in the winter. The treadmill is not just the most popular home exercise equipment, but might actually, the only way that can help you stick to your workout routine or lose weight during cold winter.

You may think that treadmill training is very boring. Let us prove you wrong. Check this amazing treadmill workout routine below. It is super fun and effective…especially during cold winter.

This treadmill workout routine for walkers includes power mixes, inclines, interval training and strength moves to keep you entertained while burning some calories.

The Basics

Warm up: walk on your treadmill for a minute, and then slow down to no more than 1.8 mph and walk on your toes for 30 seconds. After that, switch to your heels for another 30 seconds. Repeat the routine one more time. Increase your incline to 6, and take long strides to stretch your legs. After 1 minute, set the incline to 0, and speed up to 2.5 to 3 mph for 1 minute.

Cool down: slow down and walk for 3 minutes. Then reduce your speed to 1.5 to 2.5 mph and walk for another 2 minutes.

Stretch: stand on the edge of a step. Lower one heel and hold for 45 seconds. Switch legs and repeat the routine.

Cardio Exercise 
When you finished warming up, walk between 3 and 4 mph and cool down. Increase your workout time by 10 minutes each week.

Speed Interval Training
Warm up and walk at a moderate speed for 5 minutes. Then increase your speed and walk at 4.5 mph; switch to moderate speed for 5 minutes. Repeat these intervals 3 times, and cool down. Increase your workout time by 3 minutes each week.

Incline Interval Training 
Start your routine with warming up. Increase your incline to 1 and walk for 5 minutes at 3 to 4 mph. Increase the incline one more time and slow your speed for 5 minutes. Repeat flat/incline sequence 2 times. Walk for another 5 minutes with no incline before cooling down.

Strength Training 
Set your treadmill’s speed to 0.5 mph for the first 2 exercises, then stop the treadmill for the third. As you get fitter, you can increase the speed, but it may cause the injury.

#1. Side Stepping
With the treadmill at speed 0.5 mph, put your right hand on the console and turn, so your right shoulder will face forward. As the belt moves, step your right feet to the right and your left feet to the right. Continue this exercise for 30 seconds and repeat with the other side.

#2. Lunge Stepping

Hold the front rail, take a large step forward with your right leg, so your arms are extended. Bend your right knee. Lower your left knee toward the belt, then press off with your left foot and stand back up. Continue this exercise for 30 seconds.


Stop the treadmill, put your hands on a front rail, sit back as if in a chair and stand back. Repeat 12 times.

Hope you enjoyed this treadmill workout routine for winter!

Categorised in:

Comments are closed here.