Looking for a short, crisp and an easy way to lose weight and tone your body? Look no further, as this write up will give you a 30-minute workout on the treadmill to help you achieve your fitness goals.
In today’s fast growing world, everything is growing and so is the shape and size of people due to the evolution of junk food, highly stressful environment and lack of exercises. Obesity, ill health and lack of peace and leisure is making the world enter into a phase of never-ending anxiety, negativity, and pessimism.
It’s high time that people should now start working on their physical as well as mental health. When we say that start caring for your health it doesn’t mean a visit to a hospital or being depended on a plethora of drugs and medicines. It means that start working on your body with the help of exercises.
However, boring and difficult exercises sounds, it actually is the answer to most of the problems and issues of mental and physical health and to make exercise fun and interesting, the treadmill comes to its rescue.
Before starting with the exercise let us be clear about the concept and basics of a treadmill before stepping up on the machine and then gear up ourselves for an amazing 30-minute treadmill workout.
- The basics of a treadmill – One should be clear about the fundamentals like what is it, how it works, how to operate the treadmill, etc.
- Gear up in the right rig – Wear a correct and comfortable pair of shoes, clothes, and socks. Sporty clothes and shoes are a must for a hassle-free great workout.
- Check your treadmill and clean and sanitize if necessary.
- Keep your protein intake handy – Always keep a protein shake and bar ready after a workout.
Ones you are all equipped and geared up for the work out session, follow up this thirty-minute routine which will help extract maximum output from the workout and help reach your fitness goals in a jiffy.
We shall discuss three different workout patterns for three different levels – beginners level, intermediate level and the advanced.
Following Are The Three Different Treadmill Workouts Customised For Three Different Levels Of Expertise.
30 Minute Treadmill Workout Plan For Beginners
If a beginner and looking confused on what is the correct way to start a workout which is going to help you lose those extra calories then look no further and read below.
For a beginner its a very challenging and confusing task to understand from where to start and where to stop while introducing himself in the world of the treadmill.
Following is a Tailor-Made Plan for a Beginner to Kick Start His Journey of Health and Fitness on a Treadmill.
Warm up: Warm up for five minutes. Start your treadmill at the lowest speed and continue walking on it at 0.8 mph to 1.8 mph for at least five minutes.
Continue walking: Now crank up the speed till 3 – 3.5 mph and continue walking for another six minutes.
Brisk walk: For the next 5 minutes start brisk walking till speed 5.5 mph.
Jog: Now speed it up till 6 – 6.5 mph and jog for next 3 minutes.
Run: Crank up the speed and run for a minute at your own decided speed. Do not run for more than a minute.
Slow down: Slow down and start brisk walking for the next 2 minutes.
Walk: Lower the speed more and continue walking for 3 minutes at a lesser speed till you come back to 0.8 mph- 1.5mph.
Cool down: Ones you hit back to 0.8 mph-1.5 mph. Walk out slowly for the next 5 minutes and relax. Enjoy the cool down process and you are all done for the day.
This workout is actually a kind of 30 minute HIIT treadmill workout for beginners which means it is the use of treadmill in such a way that the workout is done is of high intensity with small intervals which aids in boosting metabolism and helps in faster weight loss and body toning.
The best treadmills for runners which are highly recommended are the
- Powermax Fitness TDM-110S 2.0 HP Semi-Auto Lubrication Motorized Treadmill, Fit24 Fitness T-55 1.5 HP Motorized Treadmill with MP3 System
- Powermax Fitness TDM-100M 1.5HP Semi-Auto Lubrication Multifunction Treadmill.
30 Minute Treadmill Workout For Intermediate Level
If you are someone who understands the basics of a treadmill workout, have crossed the beginner’s level and is all set up to touch the next level, then read below.
Warm Up: Warm up for 5 minutes at the lowest speed.
Brisk walk: Increase the speed and start brisk walking at 5 mph for five minutes.
Jog: Now increase the speed further and jog at 6 mph for 5 minutes.
Run: Crank up the speed to 7.5 mph and run for a minute.
Slow Down: Bring back the level to 6 mph and jog for 4 minutes and then slow down further to 5 mph and brisk walk for another two minutes. Continue slowing down for the next three minutes till you hit 0.8-1.5 mph.
Cool Down: Ones you hit 0.8mph continue walking slowly and cool down for the next five minutes.
30 Minute Treadmill Workout For Advanced Level
If you are someone who is a regular user of the treadmill and have hit a plateau and looking for some treadmill workout which will help you to lose weight further then read below and enjoy your 30-minute treadmill workout advanced level. Please write something here
Warm up: Warm up by walking on the treadmill at the slowest speed for five minutes.
Jog: Ones have done with the warm-up crank up the speed to 4 – 5 mph and start jogging at zero inclines for 2 minutes.
Sprint: Now start sprinting at zero inclines for 1 minute.
Jog: Low down the speed and start jogging for 1.5 minutes.
Walk: Lower down the speed further to continue walking for another 4 minutes and at an incline 2.
Jog: Keeping the incline same and increasing the speed jog for another 3 minutes.
Sprint: Keeping the incline same, increase the speed further and sprint for 1.5 minutes.
Jog: Lower down the speed and continue jogging at incline 1 for 4 minutes.
Walk: Lower down the speed and at incline level one walk for 3 minutes
Cool down: Now, bring the speed to minimum and incline to zero and enjoy the cool down process for 5 minutes.
The top treadmills for weight loss which are highly recommended and used worldwide are the
- Lifeline Exercise Machine Manual Treadmill for Weight Loss at Home | Bundles with Weighing Machine
- TELEbrands-HBN 5 in 1 Manual Treadmill for Weight Loss, six abs, abs Exerciser, Home Workout, Resistance Bands, Steppers, Push up, abs Care,
- Lifeline Gym Machine Manual Treadmill for Home Use | Bundles with Yoga Mat (6mm) and Knee Cap (Four Way Stretch)
- Lifeline Fitness Manual Treadmill Machine | Bundles with Twister, Pushup
Understand your body and choose the correct way of exercising to enjoy a body like never before. Try doing the workout out at least thrice to four times a week to extract maximum benefit out of it.
If a beginner, follow the beginner’s guide for a month and then speed up and start doing the advanced level of a treadmill workout. Always keep in mind that a fit and a healthy body not only looks and feels good but also ensures fewer ailments and less visit to hospitals.
Gear up and pull up your socks and start working out today on a treadmill to get your dream body as well as to remain fit and healthy. Embrace the above 30-minute treadmill workouts and find yourself happy looking on the weighing machine with the fabulous weight loss result achieved by the above treadmill workouts.