Do you want to work on your fitness, lose weight or simply enjoy moving? With a treadmill, you can do all three. In this blog, you’ll discover why treadmill training can be effective and find practical plans you can use straight away.
In short
Treadmill training gives you the opportunity to move from home. Whether you want to walk, jog or do an intensive interval workout – it’s all possible.
- Accessible: train easily from home.
- Indoors: no slippery roads or bad weather to deal with.
- Flexible: adapt your training to your level.
Why train on a treadmill?
A treadmill offers several advantages compared with training outdoors. Whether you’re just starting out or you’re an experienced runner, a treadmill can suit different levels:
- Accessibility: You can train regardless of the weather or time of day.
- Safety: No wet or slippery roads. You also stay in a controlled environment.
- Effectiveness: Suitable for supporting calorie burn and improving fitness. Walking on a treadmill can also be part of rehabilitation when your doctor or physiotherapist recommends it. You control the speed, incline and duration.
The benefits of treadmill workouts
Why choose a treadmill instead of training outdoors? Here are a few key benefits:
- Increased calorie burn: At the right intensity, you burn calories.
- Lower impact: A treadmill can feel less demanding than running outdoors.
- Time-saving: No travel time to the gym. Start your training straight from home.
- Flexibility: Suitable for walking, jogging, running and interval training.
According to Harvard Health, walking can be a suitable form of movement for knee or hip complaints, depending on your situation.
Types of treadmill training
Walking or power walking
An accessible option if you want to start calmly. By walking at an easy pace or power walking, you work on your endurance without immediately training at a high intensity. Our Moov Walk is suitable if you want to start gradually.
Running workouts
Do you want to improve your fitness? Running workouts can help you work on speed and endurance. Start with a light jog and increase the speed as your fitness improves. You can train by time, for example 30 minutes, or distance, for example 5 km.
Discover our Moov Run, suitable for running workouts.
HIIT / interval training
High-Intensity Interval Training (HIIT) is an option if you want to train at a higher intensity. It involves alternating short, intensive efforts with recovery. Read more about HIIT and interval training on a treadmill.
Incline training
Incline training simulates walking or running uphill. This puts extra demand on your muscles, particularly your legs and glutes. It raises your heart rate and can increase the intensity of your workout. Discover more about incline training on a treadmill.
Our Moov Run Plus is suitable if you want to train with incline at home.
Treadmill workout plans
Here are three detailed plans you can try, each suited to a different goal:
Plan 1: Beginners (walking & light jogging)
|
Minute |
Activity |
Speed |
Incline |
|
0–5 |
Walking |
4 km/h |
0% |
|
5–10 |
Jogging |
6 km/h |
0% |
|
10–15 |
Walking |
4 km/h |
1% |
|
15–20 |
Light jogging |
6 km/h |
1% |
Plan 2: Calorie burn (interval training)
|
Minute |
Activity |
Speed |
Incline |
|
0–5 |
Warm-up |
4 km/h |
0% |
|
5–10 |
Sprinting |
10 km/h |
0% |
|
10–11 |
Walking |
5 km/h |
0% |
|
11–20 |
Repeat |
10/5 km/h |
0% |
Plan 3: Fitness (30–45 minute endurance training)
|
Minute |
Activity |
Speed |
Incline |
|
0–5 |
Warm-up |
4 km/h |
0% |
|
5–15 |
Jogging |
8 km/h |
1% |
|
15–35 |
Running |
10 km/h |
1% |
|
35–40 |
Jogging |
8 km/h |
0% |
Tips for an effective treadmill workout
- Always warm up (5 min).
- Vary your speed and incline.
- Train by heart rate if possible.
- Wear suitable shoes.
- Make sure you stay hydrated.
