Treadmill is one of the most popular cardio machines. But are you using it the right way? Many people hop on without a proper workout plan and miss out its full potential. So, what are the real benefits of using a treadmill. How can you train smarter?
In this guide, we’ll explore the top benefits of treadmill and break down the best treadmill workouts for every fitness level. Additionally, we’ll share some expert fitness tips to make your training safer, more effective, and more enjoyable.
Let’s get started.
Such a convenient and effective way to stay fit! A treadmill can be your best friend, whether you want to tone your muscles, improve heart health, or boost mental well-being. Let’s explore how it can transform your fitness journey.
Want toned legs and firm glutes? Walking or running on a treadmill engages your calves, thighs, and glutes, giving them a lean and defined look. If you’re also battling cellulite (retention problems: dimpled or lumpy skin), here’s a trick:
✔️ Increase the incline to engage muscles more.
✔️ Slow down your speed to extend foot contact with the belt. As this boosts blood circulation and muscle contraction which ultimately reduce cellulite over time.
Cardiovascular exercise is the key to a healthy heart. Running or walking on a treadmill enhances heart function and endurance which reduces fatigue in daily activities. Here’s how it helps:
✔️ Increases blood circulation which prevents heart disease.
✔️ Enhances cardiac efficiency which keeps the heart strong.
✔️ Maintains joint flexibility which reduces the risk of injuries and stiffness.
Treadmills let you customise your workouts to match your fitness level and goals. Whether you're aiming for weight loss, endurance, or marathon training, a treadmill adapts to your needs. Here how:
✔️ Adjust speed and incline for different intensity levels.
✔️ Follow pre-set workout programs for guided training.
✔️ Track your heart rate and calories burned with built-in monitors.
Treadmill workouts are one of the best ways to burn fat quickly and effectively. Compared to other aerobic exercises, running or jogging on a treadmill burns more calories per minute. See how:
✔️ Jogging for 30 minutes burns about 300–400 calories.
✔️ HIIT treadmill workouts accelerate fat loss.
✔️ Incline walking enhances calorie burn without intense running.
Want to lose weight faster? Increase your speed, duration, or incline. Check out the calories burned per activity:
|
Activity |
Calories Burned (30 mins) |
|
Walking (3 mph) |
~150-200 |
|
Jogging (5 mph) |
~250-350 |
|
Running (7 mph) |
~400-500 |
Cardio workouts on a treadmill strengthen the heart and reduce the risk of cardiovascular diseases. Doctors mostly recommend treadmill workouts for people with heart conditions because they are safe and easily controlled. If you have high cholesterol or a history of heart disease, regular treadmill exercise can be a game-changer. Here’s how:
✔️ Helps control cholesterol by increasing good cholesterol (HDL) and reducing bad cholesterol (LDL).
✔️ Strengthens heart muscles which lowers blood pressure.
✔️ Improves artery function which prevents blockages.
Although treadmills are known for cardio, they also help tone and strengthen muscles:
✔️ Engages glutes, thighs, and calves which improves lower body strength.
✔️ Incline settings target leg muscles for better definition.
✔️ Core muscles get activated for a toned midsection.
✔️ Swinging arms while running strengthens the shoulders & back.
Want an extra challenge? Hold small weights while running to work out your arms and shoulders too.
Lack of physical activity can lead to diabetes and insulin resistance. Regular treadmill workouts help regulate blood sugar levels. Thus, it’s ideal for diabetics and those at risk. See how:
✔️ Burns excess glucose for energy which reduces blood sugar.
✔️ Boosts insulin sensitivity which helps the body process sugar better.
✔️ A 150-minute weekly workout can reduce diabetes risk by 58%.
Feeling stressed? A quick treadmill session can instantly boost your mood and reduce anxiety. Studies show just 30 minutes of treadmill exercise can significantly reduce depression symptoms in just 10 days. Here’s how:
✔️ Releases endorphins (happy hormones) which reduces depression.
✔️ Enhances brain function which improves memory and focus.
✔️ Helps manage stress, anxiety, and mood swings.
Your brain health starts declining in your 30s, making memory recall and learning harder. Exercise can slow down cognitive decline and improve brain function. Studies confirm that regular treadmill workouts can improve memory and learning skills in adults. See how:
✔️ Increases oxygen flow to the brain which stimulates cell growth.
✔️ Encourages the production of new neurons in memory-related areas.
✔️ Reduces risk of Alzheimer’s and dementia.
Struggling with sleep? Treadmill workouts help regulate sleep cycles and improve sleep quality. Here’s how:
✔️ Increases melatonin production, the hormone responsible for sleep.
✔️ Reduces stress and calms the nervous system.
✔️ Helps fall asleep faster and sleep more soundly.
One of the biggest advantages of a treadmill is that you can use it anytime, anywhere.
✔️ No more worrying about rain, heat, or freezing cold.
✔️ Safe and controlled environment prevents injuries.
✔️ Cushioned belt absorbs impact, protecting your joints and knees.
Bonus: Ideal for those recovering from injuries as it offers a gentler workout than outdoor running.
Looking to make the most of your treadmill workouts? Whether you're just starting out, aiming to burn fat, or preparing for a marathon, a treadmill can help you achieve your fitness goals.
The key is to adjust speed, incline, and workout intensity based on your fitness level.
Why incline matters in treadmill workouts? Increasing the incline on your treadmill adds a challenge to your workout. This improves both cardiovascular fitness and muscle endurance. To avoid overexertion, it's best to keep the incline at a moderate level:
If you're just starting out, take it slow and steady. Begin with walking and gradually increase speed. This beginner-friendly workout will help you get comfortable with treadmill training while gradually building your stamina.
Here’s a workout plan for beginners:
|
Phase |
Speed (km/h) |
Duration |
|
Warm-up |
4-5 |
5 min |
|
Jog |
5-6 |
2 min |
|
Walk |
3-4 |
3 min |
|
Repeat |
- |
20-30 min |
|
Cool Down |
Slow walk + stretching |
5 min |
Recommended Frequency: 3 times a week for at least 3 months for best results.
Want to burn more calories in less time? High-Intensity Interval Training (HIIT) is the perfect way to boost metabolism, improve endurance, and shed fat. Alternating between high-speed sprints and recovery walks helps burn fat faster than steady-state cardio.
Check out workout plan:
|
Phase |
Speed (km/h) |
Duration |
|
Warm-up |
5-6 |
5 min |
|
Sprint |
10-12 |
30 sec |
|
Brisk Walk |
4-5 |
1 min |
|
Repeat |
- |
20 min |
|
Cool Down |
Slow walk + stretching |
5 min |
Recommended Frequency: 3-4 times a week for maximum fat loss.
Ready to take your treadmill workout to the next level? Running on an incline engages more muscle groups and improves stamina, simulating real-life uphill terrain.
Workout plan for advanced fitness level:
|
Phase |
Speed (km/h) |
Incline |
Duration |
|
Warm-up |
6-7 |
0% |
5 min |
|
Run |
8-10 |
5% |
3 min |
|
Recovery Walk |
4 |
2% |
1 min |
|
Repeat |
- |
- |
25 min |
|
Cool Down |
Slow walk + stretching |
- |
5 min |
Recommended Frequency: 4 times a week for endurance training.
If you're preparing for a marathon, your treadmill workouts should focus on heart rate control. Using a heart rate monitor or built-in treadmill sensors. Aim to keep your heart rate at at least 75% of your maximum heart rate for an effective endurance session.
Explore more about > 10 Best Treadmills for Runners | Shop Under $2000
Can you use the same running shoes for both outdoor and treadmill workouts?
The answer is yes. But with a few considerations. If you plan to run only on the treadmill, go for lighter shoes with less cushioning since the treadmill belt already provides shock absorption. But if you switch between outdoor and indoor runs, choose well-cushioned shoes that support different terrains.
Your posture plays a big role in how effective and safe your treadmill session is. Keep these points in mind:
Running indoors can still make you sweat. So, hydration is key. Keep a bottle of water within reach and sip regularly. Especially if you're working out in a warm or humid environment.
Don’t just stop abruptly after your workout. Instead:
If you have knee, ankle, or back issues, treadmills may not be the best option. A cross-trainer or elliptical could be a better choice since it reduces impact on your joints. If in doubt, consult a fitness expert or doctor before starting a treadmill workout.
Looking for a Treadmill? Where to Buy the Best One?
If you’re ready to take your workouts to the next level, check out our premium treadmills at Trojan Fitness. We offer a wide range of home gym machines and many other gym equipment in Perth to fit every budget and fitness goal.
Train smarter! Start your treadmill journey today.
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