At-Home Walking Pad Exercises to Try
A treadmill can support much more than a basic walking routine. With the right workout, you can build endurance, increase daily activity, and create a consistent home workout routine. From steady walking to intervals and incline training, there are many ways to use a treadmill in your routine.
A treadmill also gives you control over your pace, workout duration, and, on select models, incline. Whether you’re a beginner or have done extensive training for years, the right treadmill workouts can help you build a cardio plan that fits your fitness level and goals. Harvard Health Publishing (2017) notes that treadmills can support different training goals when users adjust speed, incline, and intensity to suit their abilities.
Why Add a Treadmill to Your Home Workout?
A treadmill provides a convenient way to incorporate cardio into your home workout routine without depending on outdoor conditions. You can walk, jog, or run at a controlled pace while adjusting your workout to your current fitness level. The U.S. Department of Health and Human Services (HHS, 2018) recommends regular physical activity as part of a healthy lifestyle.
It can also make it easier to structure your workouts. Instead of doing the same walk every time, change your speed, use an incline, or switch between higher- and lower-intensity periods. Harvard Health Publishing (2017) and Bumgardner (2024) both describe varying speed, incline, and workout structure as ways to make treadmill sessions more purposeful.
Some benefits of treadmill workouts include:
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Convenient indoor cardio: Exercise at home regardless of the weather or outdoor conditions.
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Adjustable intensity: Control your walking or running pace to match your daily or weekly goals.
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Workout variety: Alternate between walking, jogging, running, intervals, and incline training.
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Accessible for different fitness levels: Beginners can start with comfortable walking, while experienced users can increase speed and intensity.
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Easy to track: Many treadmills provide workout information such as time, speed, distance, and calories.
1. Beginner Treadmill Walking Workout
If you're new to treadmill workouts, start with a simple walking workout. The goal is to become comfortable while gradually building your activity level. Walking workouts can be adjusted to suit different fitness levels by changing the pace and duration (Bumgardner, 2024).
Total time: 20 minutes
Adjust the speed as needed so you can maintain good posture and a comfortable stride throughout the workout.
Best for: Beginners, returning exercisers, and anyone looking for a straightforward home cardio workout.
2. Brisk Walking Treadmill Workout
Walking can provide an effective cardio workout without requiring you to run. A brisk walking workout increases the pace while keeping the movement accessible for people who prefer lower-impact cardio. The HHS (2018) guidelines include brisk walking among moderate-intensity aerobic activities.
Total time: 25 minutes
Choose a brisk pace that feels more challenging than your normal walking speed while still allowing you to maintain control and good form.
The Avari® Adjustable Height Treadmill Is Best for: Building walking endurance and adding variety to your cardio routine with a manual treadmill designed for people who prefer walking to running.
3. Treadmill Interval Workout
Intervals add changes in intensity to your treadmill workout. Instead of maintaining the same pace throughout, you alternate between faster periods and easier recovery periods. The American Council on Exercise describes treadmill interval training as a way to vary the effort within a session.
This approach can make treadmill workouts more varied and help you fit short periods of higher effort into a busy day. Choose work and recovery periods that match your current fitness level; the faster intervals should feel more challenging without forcing you to lose control of your stride.
The Katie Austin Treadmill Is Best for: Adding variety to treadmill cardio and moving from steady workouts to interval training. It may also suit people who want to fit walking into a break during the workday.
Treadmill Tip
Use the treadmill's speed controls to make gradual changes rather than suddenly jumping to a much faster pace. If you're new to intervals, begin with shorter work periods and longer recovery periods. Harvard Health Publishing (2017) also recommends adjusting interval intensity to your own exertion level.
4. Incline Treadmill Workout
If your treadmill includes an adjustable incline, use it to add another dimension to your workout. A treadmill with incline can make walking or running more challenging without requiring you to dramatically increase your speed. Harvard Health Publishing (2017) describes incline walking as a way to increase the demands of a treadmill session.
Total time: 25 minutes
Start with a comfortable incline and adjust it based on your fitness level and the treadmill's available settings. Maintain an upright posture rather than leaning heavily on the handrails. Cleveland Clinic (2021) cautions that popular steep-incline routines, such as the 12-3-30 workout, may be demanding for some people; start at a manageable incline and progress gradually rather than treating a specific incline as a requirement.
The InMotion® T900 Manual Treadmill Is Best for: Adding variety and challenge to your walking workouts with a manual treadmill that lets you control your pace through your own movement, rather than relying on a motor.
If incline training matters in your routine, choose a treadmill with incline settings that fit your planned workouts.
5. Treadmill and Strength Circuit
Running on a treadmill does a lot of good already, but consider how effective it is when paired with a different practice. Combine short treadmill intervals with simple bodyweight exercises for a home workout that incorporates both cardio and strength movements. The HHS (2018) guidelines recommend that adults include muscle-strengthening activities as well as aerobic activity in their weekly routines.
Complete the following circuit 2–3 times:
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3 minutes: Treadmill walking or jogging
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10 reps: Bodyweight squats
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3 minutes: Treadmill walking or jogging
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10 reps per side: Reverse lunges
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3 minutes: Treadmill walking or jogging
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10 reps: Glute bridges
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3 minutes: Treadmill walking or jogging
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10 reps per side: Bird dogs
Take additional recovery time between exercises as needed.
Best for: Combining cardio activity with basic strength exercises in a single home workout.
If you use a treadmill at a gym or home gym, you can swap in resistance exercises. Use available equipment to build a more customized circuit. Choose exercises you can perform with good technique, and stop if you feel pain, dizziness, or unusual shortness of breath.
How to Make Your Treadmill Workouts More Effective
The most effective treadmill routine is one you can perform consistently. Rather than increasing your speed or workout duration too quickly, focus on gradual progression. Harvard Health Publishing (2017) recommends starting with shorter sessions and building duration as your fitness improves.
Change Your Pace
You don't have to maintain one speed for your entire workout. Alternating between comfortable, moderate, and faster periods can add variety and help you adjust the intensity. (American Council on Exercise, 2014; Bumgardner, 2024).
Use Incline When Available
Incline training provides another way to increase the challenge of a treadmill workout. Start with a moderate setting and progress gradually as you become more comfortable. (Cleveland Clinic, 2021).
Increase Duration Gradually
If you feel comfortable with a 20-minute workout, add a few minutes rather than doubling your workout time right away. Build up gradually and allow time to recover between more challenging sessions (Harvard Health Publishing, 2017).
Maintain Good Form
Keep your posture upright, look forward, and allow your arms to move naturally. Avoid relying heavily on the handrails, particularly when walking or running at a higher intensity. Bumgardner (2024) also emphasizes good walking posture and avoiding common treadmill mistakes.
Include a Warm-Up and Cooldown
Begin with several minutes of easy movement before increasing your pace. Finish with a gradual reduction in intensity to help your body transition out of the workout. Harvard Health Publishing (2017) recommends a 5- to 10-minute warm-up and cooldown.
What to Consider When Buying a Treadmill
When searching online for a treadmill for sale, it can be tempting to focus on price alone. However, the lowest-priced option is not necessarily the right choice for your workout needs.
You may also come across terms such as low price running machine when searching for affordable treadmill options. Instead of choosing only by cost, compare the treadmill’s speed range, incline options, deck size, weight limit, folding design, and features.
Consider the workouts you truly intend to start with. Someone who primarily walks may have different requirements from someone who wants to jog, run, or perform interval workouts.
Choosing the right features can help you find a treadmill for sale that provides better value for your specific home workout routine.
Treadmill, Walking Pad Treadmill, or Desk Treadmill?
When shopping for home cardio equipment, you may come across terms such as walking pad treadmill and desk treadmill. Companies generally design these products for walking and compact home use.
A traditional treadmill may provide a broader range of workout options, depending on the model. Many treadmills can accommodate walking, jogging, running, and structured workouts. Some also offer incline settings, larger running surfaces, and additional workout programs like the Avari Adjustable Height Treadmill.
A desk treadmill like the Katie Austin treadmill will help people exercise while working at a standing desk. If your goal is to perform a convenient range of treadmill workouts, a desk treadmill may be the best deal for you. If your goal is to perform a wider range of treadmill workouts, a traditional treadmill may offer better versatility.
The best choice depends on your goals, available space, and the types of workouts you plan to complete.
Which Stamina Treadmill Is Right for You?
Ready to search for the best treadmill for home? Explore Stamina's treadmill collection and choose a model that fits your workout goals, available space, and preferred features.
