20 minute treadmill walking workout – a 6 week plan for beginners

Although outdoor walking has its benefits, one of the main advantages of using a treadmill is that it allows you to easily control the time and intensity of your workouts. It’s also easy therefore to plan your progress by making your workouts a little harder each week. This 6 week plan is based on a daily 20 minute treadmill walking workout which progresses by increasing the incline work you do each week.

Increasing the workload with treadmill workouts

You have two options (possibly three – see below) for increasing intensity on a treadmill – increase the speed or increase the gradient.  Both are very effective at improving cardio fitness and burning calories. However, using an incline will challenge your muscles differently and therefore add more muscle toning benefits. For this workout, the pace stays the same, while the incline and the time spent walking on an incline increase.

Decline walking and running

Some treadmills also allow you to have a negative gradient for a downhill effect. Walking or running downhill isn’t necessarily the easy option that it sounds. When we’re going downhill, the muscles at the front of our legs have to work hard to keep us from falling forwards. After a few minutes this becomes quite tiring. It can also cause a lot of post exercise muscle soreness.

20 minute treadmill walking workout 6 week plan

20 minute treadmill walk 6 week schedule

The 6 week schedule alternates between increasing the incline one week, then increasing the incline time the next. This allows you to get used to walking at the new gradient, before increasing the time interval. You can download a printable copy of the chart by entering your e-mail address in the box below. Before you start the workout, please read these general safety guidelines.

For best results, do the workout 6 days a week with one rest day. If you can’t do 6, then do as many as you have time for. You don’t need to program the treadmill. Bring the pace up to a normal walking pace and then use the gradient increase and decrease buttons as required.

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The first will ask you for a one-click confirmation of your subscription
Once you’ve confirmed, you’ll get a second e-mail with a link to your download and a separate welcome e-mail

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