Beginner workouts

No sprints, no steep hills. Five walks you can actually finish, each in the workout library on the timer.

The rule for all of them#

Pick a speed where you can talk in full sentences. That's your 'easy'. 'Brisk' is a little faster: you can still talk, but you'd rather not sing. Numbers on your treadmill are just a guide.

1. First five (5 minutes)#

Five minutes at your easy speed. That's it. Do this until it feels boring, then move on.

2. Gentle intervals (10 minutes)#

Two minutes easy, one minute brisk, repeated. The brisk minutes are short enough to finish every time.

3. Hill sampler (12 minutes)#

One minute warm-upA few minutes of slower walking at the start, so your heart, lungs and joints ease into it.. Then alternate two minutes flat with one minute at a 1–2% inclineHow much the treadmill deckThe flat board under the treadmill belt. Some decks are cushioned to soften each step. tilts uphill, in percent. 0% is flat.. One minute cool-downA few minutes of slower walking at the end, then gentle stretching.. Skip the incline if your knees or back complain.

4. Pyramid (20 minutes)#

Easy, a little faster, a little faster again, then back down. The middle is the hardest and it's only a few minutes.

5. One episode (22 minutes)#

Put on a sitcom and walk steadily until the credits. The show does the counting for you.

How often#

Three to five days a week is plenty to start. Repeat a workout until it feels easy before moving to the next one.

The 8-week plan → Couch-to-Belt →

Last reviewed October 30, 2026 · Updated November 1, 2026 · Sources · General information, not medical advice.

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