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Go for a Walk or a Run: Treadmill Workouts

Oct. 12, 2022 / VASA Admin
Go for a Walk or a Run: Treadmill Workouts

Walking or running outside is a great way to stay healthy and get some fresh air, but sometimes an outdoor workout just isn’t possible due to weather conditions. Hop on a treadmill instead! There are many walking and running workouts that can be done on a treadmill, and doing light cardio before a workout can help you warm up and reduce the risk of injury. Incorporating cardio after a strength workout can help you build endurance and increase aerobic capacity. When using a treadmill, make sure you know where the emergency shutoff is in case you need to stop quickly.

Here are some great treadmill workouts to get you started!




Steady Pace: Working out at a steady pace on the treadmill allows you to meet the suggested daily requirement for physical activity and will give you great results for your health and fitness levels! This workout is also great for beginners.

After your warm-up, set the incline at a moderate level (2-3%). Walk in this zone for 30 minutes or more. If you want to boost your cardio fitness over time, slightly increase the speed or raise the incline by 1% every week or two.

Walking Intervals: Begin by walking at a steady pace for 5 minutes. Then, walk at a higher incline for 2 to 5 minutes. Reduce the incline to a lower level or back to 0 and recover for 2 minutes. Alternate higher, more challenging inclines with easier, lower inclines for 30 minutes, keeping the speed on the same setting throughout the workout.




3-2-1 HIIT Training: High-intensity interval training, or HIIT, can be performed on the treadmill! HIIT treadmill workouts will boost your fitness and cardio. Alternating between short bursts of vigorous exercise and less intense recovery periods in cycles allows you to work harder during the intense periods and keep your heart rate elevated throughout the workout for a great calorie burn.

For beginner runners:

  • 5-10 min: Warm up
  • 3 min: Fast pace
  • 3 min: Recovery pace
  • 2 min: Fast pace
  • 2 min: Recovery pace
  • 1 min: Fast pace
  • 1 min: Recovery pace

Repeat this one more time, and finish with a five- or 10-minute cool down.

Intermediate to advanced runners can repeat the circuit three or four times.

Running Intervals for Endurance: This exercise will help your body learn to perform well over longer lengths of time. You’ll want to vary your speed and not remain at a constant pace. By increasing speed, you’ll ease your body into the intensity and allow your body to create muscle memory so you can handle higher levels of intensity.

Start by warming up for 5-10 minutes at a moderate walking pace. Then, face one side of the room and perform a side shuffle on the treadmill for 15–30 seconds on each side. Then perform glute kicks, quick steps, and high knees for 30 seconds each, followed by jogging at an easy pace for 5 minutes.

Find the fastest pace you can hold for a one-minute sprint at a 0% incline. Start your workout at a speed that’s half of that. Then you’ll run for five minutes, increasing your speed by 0.5 mph every minute. Jog for two minutes to recover. Repeat this exercise six times, increasing each set’s starting speed by 0.2-0.5 mph. Spend 5 or 10 minutes cooling down. Start at a brisk walk and gradually reduce your speed for a few minutes until your heart rate has returned to a normal speed, you can breathe easily, and feel recovered.

Cardio at VASA

There are many ways you can use the treadmill to help boost your fitness levels, energy, and mood! VASA offers an expansive cardio deck with a variety of equipment, and it’s included in all VASA memberships! Join VASA today and take advantage of our premium amenities and supportive environment!