6 Treadmill Workouts You Can Do From Home
Mar 18, 2020Regular exercise can contribute to general good health and promote a healthy immune system while also boosting your mood. It’s more important than ever to stick to your routine and get your endorphins pumping. Treadmills offer a great opportunity to get an effective, enjoyable and intensive work out from the safety and comfort of your home.
We’ve compiled 6 treadmill workouts you can do from home.
25 Minute Calorie Burning HIIT Treadmill Workout
| Minutes | Speed (MPH) | Incline |
|---|---|---|
| 0-2 | 4.0 | 1.0 |
| 2-4 | 5.0 | 1.0 |
| 4-5 | 7.0 | 1.0 |
| 5-7 | 4.0 | 3.0 |
| 7-8 | 7.5 | 1.0 |
| 8-10 | 4.0 | 3.0 |
| 10-11 | 8.0 | 1.0 |
| 11-13 | 4.0 | 3.0 |
| 13-14 | 8.5 | 1.0 |
| 14-16 | 4.0 | 3.0 |
| 16-17 | 8.0 | 1.0 |
| 17-19 | 4.0 | 3.0 |
| 19-20 | 7.5 | 1.0 |
| 20-22 | 4.0 | 3.0 |
| 22-23 | 7.0 | 1.0 |
| 23-25 | 3.0 | 0.0 |
Source
15 Minute Walking Treadmill Workout
| Minutes | Speed (MPH) | Incline |
|---|---|---|
| 0-4 | 3.0 | 1.0 |
| 4-5 | 3.5 | 4.0 |
| 5-6 | 4.0 | 5.0 |
| 6-7 | 4.0 | 6.0 |
| 7-8 | 4.0 | 7.0 |
| 8-9 | 4.0 | 8.0 |
| 9-10 | 3.5 | 5.0 |
| 10-11 | 4.0 | 5.0 |
| 11-12 | 4.0 | 6.0 |
| 12-13 | 4.0 | 7.0 |
| 13-14 | 4.0 | 8.0 |
| 14-15 | 3.0 | 1.0 |
Source
25 Minute No Incline Treadmill Workout for Beginners
| Minutes | Speed (MPH) | Incline |
|---|---|---|
| 0-3 | 3.0 | 0.0 |
| 3-6 | 4.0 | 0.0 |
| 6-7 | 4.0 | 0.0 |
| 7-10 | 4.0 | 0.0 |
| 10-13 | 4.0 | 0.0 |
| 13-14 | 4.0 | 0.0 |
| 14-17 | 3.5 | 0.0 |
| 17-20 | 4.0 | 0.0 |
| 20-21 | 4.0 | 0.0 |
| 21-25 | 4.0 | 0.0 |
Source
10 Minute Workout For When You’re Short on Time
| Minutes | Speed (MPH) | Incline |
|---|---|---|
| 0-1 | 3.5 | 8.0 |
| 1-2 | 6.0 | 5.0 |
| 2-3 | 4.5 | 10.0 |
| 3-4 | 6.5 | 5.0 |
| 4-5 | 4.5 | 10.0 |
| 5-6 | 7.0 | 4.0 |
| 6-7 | 4.5 | 8.0 |
| 7-8 | 7.0 | 5.0 |
| 8-9 | 4.5 | 2.0 |
| 9-10 | 3.0 | 0.0 |
Source
42 Minute Hill Workout
| Minutes | Speed (MPH) | Incline |
|---|---|---|
| 0-10 | 4.0 | 0.0 |
| 10-12 | 4.0 | 2.0 |
| 12-14 | 4.0 | 4.0 |
| 14-16 | 4.0 | 6.0 |
| 16-18 | 4.0 | 8.0 |
| 18-20 | 4.0 | 10.0 |
| 20-22 | 4.0 | 12.0 |
| 22-24 | 4.0 | 10.0 |
| 24-26 | 4.0 | 8.0 |
| 26-28 | 4.0 | 6.0 |
| 28-30 | 4.0 | 4.0 |
| 30-32 | 4.0 | 2.0 |
| 30-42 | 4.0 | 0.0 |
Source
25 Minute Power-Walking Workout
| Minutes | Speed (MPH) | Incline |
|---|---|---|
| 0-3 | 3.5-4.5 | 3.0 |
| 3-4 | 3.5-4.5 | 6.0 |
| 4-5 | 3.5-4.5 | 3.0 |
| 5-6 | 3.5-4.5 | 6.0 |
| 6-7 | 3.5-4.5 | 12.0 |
| 7-8 | 3.5-4.5 | 1.0 |
| 8-9 | 3.5-4.5 | 3.0 |
| 9-10 | 10-11 | 8.0 |
| 10-11 | 3.5-4.5 | 12.0 |
| 11-12 | 3.5-4.5 | 8.0 |
| 12-13 | 3.5-4.5 | 3.0 |
| 13-14 | 3.5-4.5 | 15.0 |
| 14-15 | 3.5-4.5 | 1.0 |
| 15-16 | 3.5-4.5 | 3.0 |
| 16-18 | 3.5-4.5 | 7.0 |
| 18-19 | 3.5-4.5 | 3.0 |
| 19-21 | 3.5-4.5 | 10.0 |
| 21-22 | 3.5-4.5 | 3.0 |
| 22-23 | 3.5-4.5 | 15.0 |
| 23-25 | 3.5-4.5 | 1.0 |
Source
XTERRA Fitness Preset Programs
Don’t forget, all of XTERRA Fitness's Treadmills come preset with multiple programs that when selected will automatically adjust speed/incline during use to give you effective and varied workouts similar to the those above. The programs range from beginner to advanced ensuring there is a workout suitable for everyone's needs. These programs take out the manual adjustment and provide variety to your home workouts.
The importance of fitness and regular exercise to not only improve your health, but your overall happiness and sense of wellbeing is so important to remember. Spending a few minutes on your treadmill everyday will do wonders for your happiness. Remember to always stay hydrated and perform proper stretching!
Need a treadmill to complete your home gym? Click here.
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