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Walking or running on a treadmill is a great exercise to reduce fat and get in shape. Additionally, this exercise is very helpful in improving the overall strength and endurance of the body while also building insulin resistance and reducing the risk of any heart ailments.
Training with the treadmill for 20 minutes on a regular basis provides a slew of benefits that go a long way in maintaining a healthy lifestyle. Moreover, treadmill workouts are relatively simple and could be performed by even beginners and casual trainers.
However, performing same treadmill workouts could soon turn out to become monotonous, and one could lose interest in a regular workout program, and in this article, let us look closer at the six extremely effective beginner-friendly 20-minute treadmill workouts that not only provide variety but also go a long way towards reducing the fat and getting in shape.
#1 Workout 1
3-minute warm-up: Start the training program by gradually increasing the pace until you are at your walking speed.
15-minute walk: Once you have reached a comfortable pace. Continue walking for fifteen minutes at a brisk pace.
2-minute cooldown: Slowly reduce the pace until you come to a halt. This is very important for one should avoid ending a treadmill workout abruptly to avoid any injuries.
#2 Workout 2
2-minute warm-up: Begin by slowly increasing the pace until you are at your regular walking speed.
5-minute walk: Continue walking at the same speed for the next five minutes.
3-minute jog: Dial up the intensity and jog for the next three minutes. The treadmill speed should be around 70% of your maximum running speed.
3-minute walk: Slow down and walk for the next three minutes with a reduced speed setting.
5-minute jog: Jog for another five minutes before entering cooldown.
2-minute cooldown: After the jog, gradually dial down the pace to the minimum before putting a stop to this treadmill training program.
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#3 Workout 3
3-minute warm-up: The 3-minute warm-up includes gradually raising the speed dial of the treadmill until you reach your regular walking speed.
2-minute walk: Continue walking at the same pace for the next two minutes.
3-minute jog: Increase the pace and jog for the next three minutes.
2-minute sprint: Dial the speed to around 85% of your maximum running speed and run for the next two minutes for maximum calorie burn.
3-minute jog: Reduce the speed to 70% of your maximum running speed and jog for the next three minutes to catch your breath.
2-minute sprint: Perform another quick 2-minute sprint session with the speed setting that you used earlier.
2-minute walk: Reduce the treadmill speed and walk for the next two minutes before entering the cooldown phase.
3-minute cooldown: After the walk, slowly reduce the pace before reaching a halt to prevent any serious injury.
#4 Workout 4
2-minute warm-up: Start the training program by warming-up for two minutes. Increase the pace from the minimum to a speed at which you are comfortable walking.
3-minute walk: Continue walking at the same speed for the next three minutes.
10-minute jog: Dial up the speed and jog for the next ten minutes at a pace that is 70% of your maximum running speed.
3-minute walk: After the jog, reduce the speed and walk for the next three minutes.
2-minute cooldown: In the cooldown phase, gradually reduce the walking speed to a minimum before ending the training program.
#5 Workout 5
2-minute warm-up: Start the training program by gradually increasing the speed from the minimum to your walking speed.
2-minute walk: Continue walking for the next two minutes at the same pace.
2-minute sideways walk: Turn to the left and perform a sideways walk for one minute and then turn to the right and perform the sideways walk for the next one minute.
2-minute walk: Turn to the front and continue walking for two minutes.
4-minute jog: Dial up the speed and jog at 70% of your maximum speed for four minutes.
2-minute walk: Slow down and walk for two minutes while catching your breath.
2-minute sideways walk: Perform the sideways walk in both the directions for two minutes.
2-minute walk: Turn to the front and walk for the next two minutes before entering cooldown.
2-minute cooldown: In cooldown, slowly decrease the speed to a minimum before reaching a halt.
#6 Workout 6
3-minute warm-up: Get on the treadmill and slowly increase the speed from a minimum to your walking speed.
2-minute walk: Continue walking for the next two minutes at the same speed.
3-minute incline walk: Increase the inclination of the ramp and continue walking for the next three minutes for an increased challenge.
2-minute incline jog: Dial up the speed and jog on the incline ramp for the next two minutes.
3-minute incline walk: Decrease the speed of the treadmill and walk at the same inclination for the next three minutes.
2-minute jog: Decrease the inclination until the pathway is parallel to the ground. Increase the speed and jog for two minutes.
2-minute walk: Decrease the speed once again and walk for two minutes before entering cooldown.
3-minute cooldown: Gradually lower the speed to a minimum before ending the workout program.
