Treadmill walking workouts are on the rise, thanks to trends like the Brat summer treadmill strut and the 12-3-30 craze. These routines keep things interesting by challenging you to switch up the speed, incline and intensity of your walks.
"Treadmill walking has also become popular because it’s low-impact, great for all fitness levels and offers a lot of variety," explains iFit and NordicTrack fitness trainer Shannon Cooper. "It's convenient for people with busy schedules who need a flexible workout option. You can do so much with a treadmill—like burn calories and build endurance."
To help you get started, Cooper has created an exclusive 30-minute treadmill workout for Fit&Well. The routine will help you build cardiovascular endurance and strengthen muscles around the lower leg and ankles.
Certified personal, group and prenatal fitness trainer Shannon Cooper has more than 18 years of experience in the industry. Cooper also holds a BA and MA in Exercise Science. As a mom of four and a busy professional, Cooper says that walking allows her to fit in some movement while giving her a chance to reset, think, and find balance in her busy days.
How to do the 30-minute treadmill walking workout
This 30-minute session is split into six five-minute intervals with varying speeds and inclines. It includes a warm-up and a cool-down to support your body and help prevent injury.
Most people will likely hit around 3,000 to 3,500 steps during the workout. However, Cooper says the step count may vary based on your speed, incline and stride length.
- 5 minutes: Warm up with a walk at a comfortable pace at 0% incline, around 2.5-3.0mph speed.
- 5 minutes: Increase the incline to 5% and speed to 3.0-3.5 mph for a moderate-intensity walk.
- 5 minutes: Drop the incline to 3% and pick up the pace to 3.5-4.0 mph for a brisk walk.
- 5 minutes: Increase the incline to 8% and lower the speed to 3.0-3.5 mph to challenge your endurance.
- 5 minutes: Lower the incline to 0% and increase the speed to 3.5-4.0 mph for a fast-paced flat walk.
- 5 minutes: Cool down by setting the incline to 0% and speed to 2.5-3.0 mph, gradually lowering your heart rate.
Cooper recommends keeping your shoulders down and relaxed, chest lifted and core engaged to get the most out of this walking workout.
"Avoid holding onto the handrails unless you’re at a steep incline as this can reduce the intensity of your workout and limit your natural movement," she adds.
Shop walking shoes
One of the many benefits of walking is that it doesn't require much equipment. However, if your footwear needs an upgrade, we recommend the sneakers below. They are all taken from our round-up of the best walking shoes and offer comfort and support during your strolls. You can use them for routines like the above, or this outdoor 10-minute walking workout.
Super soft, comfortable and supportive, these are some of the best shoes we've tested on Fit&Well.
This comfortable shoe is often less than half the price of its rivals.
The grippy undersole makes these shoes great for both slippery concrete and trail walks.
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