No matter where you live or the weather outside, an indoor treadmill workout is a perfect way to maintain an active lifestyle all year round. Whether it’s the cold of winter, a rainy day in California, or safety concerns in your neighborhood, having a treadmill at home ensures you can always keep up with your fitness regimen. Check out our top recommendations for home treadmills here.
Why this workout? Walking is an excellent exercise for everyone, especially beginners. It is effective for weight loss, managing chronic illnesses like type 2 diabetes and high blood pressure, and improving mental wellness. This 30-minute treadmill routine is designed to improve cardiovascular fitness and develop muscles, particularly the glutes, by varying inclines.
Health Advisory: Before beginning this or any exercise program, consult with your healthcare provider, especially if you have heart disease or back or knee pain.
Workout Overview: Aim to perform this workout 3-4 times weekly to reap the full benefits. Here’s a structured schedule of the workout designed to maximize efficiency and target key muscle groups:
| Time (Min) | Speed (MPH) | Incline (%) | Muscles Worked |
| 0-4 | 3 | 0 | Warm-up |
| 4-5 | 4 | 2 | Glutes, Calves |
| 5-8 | 3 | 4 | Glutes, Hamstrings |
| 8-9 | 4 | 5 | Glutes, Calves |
| 9-12 | 3 | 5 | Glutes, Hamstrings |
| 12-13 | 4 | 7 | Glutes, Calves, Core |
| 13-16 | 3 | 7 | Glutes, Hamstrings |
| 16-17 | 4 | 5 | Glutes, Calves |
| 17-20 | 3 | 5 | Glutes, Hamstrings |
| 20-21 | 4 | 3 | Glutes, Calves |
| 21-24 | 3 | 1 | Lower body Cool-down |
| 24-25 | 4 | 0 | Cool-down |
| 25-30 | 3 | 0 | Cool-down |
Why Focus on Incline? Utilizing the incline feature on your treadmill intensifies the workout, significantly targeting and toning the glutes and hamstrings more effectively than walking on a flat surface and increasing the calorie burn per session.
Tips for a Successful Workout:
- Invest in supportive walking shoes.
- Stay hydrated by drinking plenty of water before, during, and after your workout.
- Find a motivational workout buddy.
- Energize your routine with your favorite music.
This treadmill workout offers a practical solution for anyone looking to enhance their physical health from the comfort of home. Stick with this routine, and you’ll notice endurance, muscle tone, and overall well-being improvements. Happy walking!
Check out some extra indoor workout tips from Coach Temi, RD which were discussed in class with our TAT Health Solutions Diabetes Prevention and Weight Loss Program participants.
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