Warm-up (5 minutes)
- Start with a brisk walk at a comfortable pace (2.5-3.5 mph) with zero incline to warm up your muscles.
Main Workout (25 minutes)
- Interval 1:
- Increase the speed to a light jog (4-5 mph) for 3 minutes.
- Return to a brisk walk (3-3.5 mph) for 2 minutes to recover.
- Interval 2:
- Increase the incline to 3% and walk at a moderate pace (3-3.5 mph) for 3 minutes.
- Lower the incline to 0% and jog lightly (4-4.5 mph) for 2 minutes.
- Interval 3:
- Increase both speed and incline: jog at a moderate pace (4.5-5 mph) with a 1% incline for 3 minutes.
- Recover by walking briskly (3-3.5 mph) for 2 minutes with zero incline.
- Interval 4:
- Sprint for 1 minute at a challenging pace (6-7 mph).
- Recover by walking at a slow pace (2.5-3 mph) for 2 minutes.
Cool-down (5 minutes)
- Gradually decrease your speed and incline over 5 minutes, returning to a comfortable walking pace (2.5-3 mph) with zero incline.
Stretching (5-10 minutes)
- Perform a series of post-workout stretches targeting major muscle groups, holding each stretch for 15-30 seconds.
Note: Adjust the speed, incline, and durations according to your fitness level. Always start with a warm-up, stay hydrated, and listen to your body. If you're new to exercising or have any health concerns, consult a fitness professional or healthcare provider before starting any new workout routine.
This beginner treadmill workout routine provides a balance of walking, jogging, and interval training, helping improve cardiovascular fitness, endurance, and stamina while keeping the workout engaging and varied. Gradually increase the intensity and duration as you progress in your fitness journey.
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