Let’s be real—finding time for cardio can be tough. Between work, family, and social commitments, fitting in a walking or running session often gets pushed aside. Plus, cardio can sometimes feel a bit dull. But with treadmill exercises, you can burn fat and build endurance without the monotony. Whether you’re aiming to shed some pounds or just improve your overall fitness, these treadmill routines are effective, customizable, and fit into any busy schedule.

Before we dive into the exercises, make sure to check out my recommendations for treadmill gear, like supportive sneakers and comfortable activewear. You can click the image links below to shop my favorite products via my Like to Know It (LTK) page and make your treadmill sessions even more comfortable and effective!

How I Prep for My Treadmill Workouts

Before hopping on the treadmill, I make sure I’m properly prepped to get the most out of my workout. Since I like to exercise in the mornings, I usually start by grabbing a quick protein bar for energy, filling up my water bottle, and taking some pre-workout to help me stay focused and energized. This routine ensures I’m ready to tackle whatever the treadmill throws at me and makes it much easier to stay consistent.

My essentials for my pre-gym routine! All are linked, just click the image!

The Benefits of Walking: Quick Stats

Walking is one of the most accessible and effective forms of exercise, and the numbers back it up:

150 minutes of moderate-intensity walking per week is recommended by the CDC to improve health and reduce the risk of chronic diseases.
62% of Americans walk for exercise, making it one of the most popular physical activities in the U.S. (CDC).
30 minutes of brisk walking can help burn about 150 calories depending on your weight and speed (Harvard Health).
Regular walking reduces the risk of heart disease, stroke, and diabetes by up to 30%.

Benefits of Walking on the Treadmill

Improves cardiovascular health: Walking at a moderate pace helps improve heart health and circulation.
Burns calories: A brisk walk can burn anywhere from 150-300 calories in 30 minutes, helping with weight loss.
Boosts mood: Walking releases endorphins, which can reduce stress and improve mental health.
Strengthens muscles: Walking, especially at an incline, engages leg and core muscles, helping tone and strengthen them over time.
Joint-friendly exercise: Compared to running, walking puts much less strain on your joints, making it ideal for people with knee or back issues.
Helps manage blood sugar levels: Walking after a meal can lower blood sugar by as much as 20%, especially for people with type 2 diabetes (American Diabetes Association).

My Favorite Treadmill Routine

One workout I’ve come to love is my "Mix-It-Up" Incline and Speed routine. It keeps things interesting and provides a great challenge. Here’s how it goes:

First 10 minutes: Start with an incline of 6-7 and a speed of 3.4 mph to get your heart pumping.
Middle 10 minutes: Lower the incline to 4-5 but increase the speed to 3.5 mph for a steady climb.
Last 10 minutes: Drop the incline to 3-4 and keep the speed between 3.4 and 3.5 mph. Feel free to slow down to 3.3 mph if needed.

Sorry this is blurry, but I took this today after reading my Kindle on the treadmill!

This routine is all about switching things up before you get too comfortable, making it fun and challenging. I like to bring my headphones and jam to SoundCloud DJ remixes, which keeps me energized throughout the workout!

Tips to Stay Entertained on the Treadmill

Staying entertained while on the treadmill is key to making your workouts more enjoyable. Here are a few tips that work for me:

Listen to music: I love using my headphones and listening to energetic SoundCloud DJ remixes to stay pumped and focused.
Bring a Kindle (if comfortable): Lately, I’ve been bringing my Kindle. It’s not ideal for beginners, but for me, it helps the time fly by.
Catch up on work: If you’re good at multitasking, you can check emails or even knock out some light work while walking.
Podcasts or audiobooks: These are great for making the workout fly by. Pick something engaging or motivational to keep you going.

When to Walk on the Treadmill

Wondering when to fit walking into your workout? Here are a couple of options:

Walk after strength training: Walking after strength workouts encourages fat loss by keeping your heart rate elevated and helps your body tap into stored fat for energy.
Walk at the start: Personally, I love walking at the beginning of my workout when I have the most energy and motivation. It helps set the tone for the rest of my routine and ensures I get my cardio done early.

What to Wear on the Treadmill

If you’re wondering what to wear for your treadmill workouts, I’ve got you covered. I’ve written a full guide on what I recommend wearing, from the best sneakers to comfortable workout clothes. You can click the links in my LTK to shop these items and make your treadmill experience even better.

Sneaker Recommendations for Treadmill Workouts
The right pair of sneakers can make all the difference when it comes to your treadmill workout. Here are my top recommendations:

New Balance 530 Sneakers: I personally own these, and they’ve been great for everyday treadmill workouts. They offer good cushioning and support, making them ideal for both walking and jogging.
ASICS Gel 1130: A runner I know highly recommends these for their comfort and stability, especially if you’re planning to mix in running with your treadmill sessions.
Hoka Bondi 8: Known for their plush cushioning, these are perfect for anyone seeking maximum comfort during long treadmill sessions or if you’re prone to joint pain.
ON Cloudmonster: These shoes offer great energy return and responsiveness, making them perfect for running, especially for treadmill interval training.
Saucony Endorphin Speed 3: Lightweight and designed for speed, these are a great pick if you’re looking for something to help you pick up the pace during sprints or faster workouts.

Be sure to check out these sneakers and more on my LTK page to find the best pair for your treadmill routine!

My favorite walking/running sneakers! The rest of the sneakers mentioned are tagged as well.

More Treadmill Workouts to Keep Things Fresh

Variety is key to keeping your treadmill workouts interesting. Here are a few more routines you can try:

The 12-3-30 Workout: Set the incline to 12%, walk at 3 mph, and keep it up for 30 minutes. It’s tougher than it sounds and great for burning calories!
HIIT (High-Intensity Interval Training): Warm up for 5 minutes, sprint for 30 seconds, walk for 1 minute, and repeat for 20 minutes. Cool down for 5 minutes.
Pyramid Workout: Start slow, increase speed by 0.5 mph every 2 minutes, then decrease after you hit your peak.

Wrapping It Up

Treadmill exercises offer a fantastic way to burn fat and build endurance, all from the comfort of your home or gym. They’re effective, flexible, and can fit into even the busiest schedule. Whether you prefer steady-state cardio like my "Mix-It-Up" routine or more intense HIIT sessions, the treadmill is your ally in getting fit.

Don’t forget to check out my LTK page for my favorite treadmill workout gear and sneaker recommendations to enhance your experience. Stick with it, keep pushing, and you’ll start seeing results in no time!

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Treadmill Exercises That Burn Fat and Build Endurance