Treadmill workout for beginners

 Here are a few beginner-friendly treadmill workouts to help you get started, whether your goal is weight loss, endurance, or just getting into the habit of moving more:

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### **1. Beginner Walking Workout (20–30 min)**

**Goal:** Get comfortable on the treadmill and improve baseline endurance.  

**Speed:** 2.5–3.5 mph  

**Incline:** 0–2%

**Routine:**

- 0–5 min: Warm up at 2.5 mph  

- 5–20 min: Walk at a brisk pace (3.0–3.5 mph), optional 1% incline  

- 20–25 min: Cool down at 2.5 mph  

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### **2. Walk-Jog Intervals (25 min)**

**Goal:** Build stamina, prepare for continuous jogging.  

**Speed:** Walk: 3 mph, Jog: 4.5–5.5 mph  

**Incline:** 1%

**Routine:**

- 0–5 min: Warm up walking  

- 5–20 min: Alternate 1 min jog + 2 min walk (repeat)  

- 20–25 min: Cool down walk  

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### **3. Incline Walking Burn (30 min)**

**Goal:** Burn more calories without running.  

**Speed:** 3.0–3.5 mph  

**Incline:** Varies

**Routine:**

- 0–5 min: 0% incline  

- 5–10 min: 3% incline  

- 10–15 min: 6% incline  

- 15–20 min: 8% incline  

- 20–25 min: 4% incline  

- 25–30 min: 0% cool down  

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### **4. Couch to 5K Starter (Week 1 Example)**

**Goal:** Train gradually to run a 5K  

**Time:** 30 min  

**Speed:** Walk: 3 mph, Jog: 4.5–5.5 mph  

**Incline:** 1%

**Routine:**

- 0–5 min: Walk warm-up  

- 5–25 min: Alternate 1 min jog + 1.5 min walk (repeat 8x)  

- 25–30 min: Cool down  

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Want a downloadable or printable version of these? Or should I tailor a plan based on your fitness level or goals?