Seven Day Treadmill Workout Routine

Here is a week long workout plan on a treadmill, to help you stay in shape, target the key areas and not get bored while you are at it. So, get ready to sweat.

Before you begin your one week treadmill workout routine:

• Do a warm up for 5 minutes.

• Walk slowly at the speed of 2 mph for one minute.

• Then reduce the speed and walk slowly on your toes for just 30 seconds and then on your heels for only 30 seconds.

• Repeat this toe and heel walk once more.

• Raise the incline to six and start stretching your legs for one minute, by taking longer strides.

• Reduce the incline to zero and speed up to 3 mph for one minute. Then, do cooling off by walking for about three minutes at the speed of 2 mph.

Monday - Cardio Walk

After warm up exercises, walk at a speed of 4 mph for about 30 minutes. Select a speed which makes you breathe harder, but allows you to talk easily. It is important that you cool off afterwards. The total workout time should be about 30 minutes only.

Tuesday - Speed Intervals

After warm up exercises, walk with a moderate speed of 3.5 mph for about 5 minutes. Then, start with your speed intervals. Increase to fast walking with a speed of about 4.5 mph, followed by a run with a moderate speed of 3.5 mph, for about 5 minutes. Repeat this about three times and finish off with a cool down. The total workout time should be about 33 minutes only.

Wednesday - Cardio Walk

Wednesday is the same treadmill workout routine as Monday. First, do stretching or a warm up and start walking at comfortable pace, but not so comfortable. Speed of 4mph or more if you can for 30 minutes.

Thursday – Incline Intervals

After warm up exercises, walk with a speed of 3.5 mph for about 5 minutes at zero or one incline. Slowly increase the incline and reduce the speed to maintain balance. Repeat this twice and walk for about 5 minutes at zero or one incline, before cooling off. The total workout time should be about 35 minutes only.

Friday – Rest

Saturday – Power Mix

After warm up exercises, try the following sequence and cool down afterwards.

Pyramid Walk for about 30 seconds at 4 mph. Then, increase to 4.5 mph and walk for 30 seconds. Next, run for about 45 seconds at the speed of 3.5 mph; increase to 4.5 mph for 45 seconds. Then, run for about 1 minute at 3.5 mph; increase to 4.5 for 1 minute.

Pyramid Start at incline of 4 to walk for 1 minute. Then Elevate to 5 to walk for another minute. Maintain to raise the incline every one minute till you reach 8, and then reduce the incline every one minute to 4. Aim to keep 3 to 4 mph the whole time.

Sunday – Rest

A workout of this kind can build strength, stamina and get you in great shape.

Recommended Treadmill Workout Routine

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