The best treadmill workouts will make sure you spend your indoor training time wisely, and get an effective session done no matter how much time you have to spare. Whether you’re completely new to running or a seasoned athlete preparing for an event, the treadmill can be a fantastic way to get your training done without having to go outdoors, as long as you have the right workout plan in place.
We’ve rounded up several of the best treadmill workouts below that you can do on any machine, without needing an internet connection or a smartphone. Every runner will have their own specific goal pace, so rather than setting a certain pace target in each workout we’ve broken them down by time and effort, with the latter being rated out of 10. As a general guide, your easy pace should be around 3-4 out of 10 and you should be able to hold a conversation while running at it.
If you do have internet and a phone available then using one of the best running apps can be a great way to find more treadmill workouts to liven up your indoor running. All of the best treadmills will also have a wide variety of preset workouts available to try, whether they’re simple sessions or full instructor-led classes, which you get on machines like the Peloton Tread.
The best treadmill workouts
The best treadmill workout for beginners
If you’re new to running on the treadmill and you’re looking for a workout that’ll help you build your fitness, this treadmill workout will gradually build your pace up, with walking intervals in between each set.
5 minutes: walk or jog to warm up
2 minutes: turn the treadmill to your 3 out of 10 effort and jog
1 minute: walk to recover
2 minutes: add one speed level and jog (so if your last interval was at a 3, this should be at a 4)
1 minute: walk to recover
1.5 minutes: again, add one speed level on from your last interval and jog
1 minute: walk to recover
1 minute: add one level on from your last interval. This should be your fastest and be a 7 out of 10 effort.
1 minute: walk to recover
45 seconds: do the same speed as your last interval for this final short burst.
1 minute: walk to recover
5 minutes: walk or jog to cool down
The best HIIT treadmill workout
HIIT, or High-Intensity Interval Training, has proven to be one of the most effective ways to torch calories in a short amount of time. As its name suggests, HIIT training involves intervals of high intensity, followed by rest. This treadmill workout will help raise your heart rate and build your fitness.
5 minutes: walk or jog to warm up
1 minute: fast pace run, should feel like a seven out of 10 effort
1 minute: recover at an easy pace
Repeat the steps above 10 times
5 minutes: walk or jog to cool down
The best treadmill workout to try at an incline
Like running up hills, training at an incline can help you build strength in your legs, which is important as a runner. Running at an incline will work your quads, glutes and calves more than running on the flat. Research has found that it burns more calories, too. Think about taking shorter steps when you are running on an incline and avoid leaning too far forward.
5 minutes: warm-up at an easy pace
1 minute: increase your pace and run with the treadmill set at a 2% incline
1 minute: holding your pace, up the incline to 4%
1 minute: now up the incline to 6%
1 minute: 60-seconds at 8% incline - you can do this!
2 minutes: Drop the incline and return to your easy pace for 2 minutes recovery
1 minute: increase your pace and raise the incline to 2%
1 minute: holding your pace, raise the incline to 4%
1 minute: holding your pace, raise the incline to 6%
1 minute: 60-seconds at 8% incline
2 minutes: Return to the flat and jog it out for 2 minutes recovery
1 minute: increase your pace and raise the incline to 2%
1 minute: holding your pace, raise the incline to 4%
1 minute: holding your pace, raise the incline to 6%
1 minute: 60-seconds at 8% incline
2 minutes: Return to the flat and jog it out for 2 minutes recovery
5 minutes: cool down at an easy pace
The best walking treadmill workout
One of the most popular walking treadmill workouts is the viral ‘12-3-30’ TikTok treadmill workout, which was made famous by social media star, Lauren Giraldo. It’s now been shared by more than 2.7 million people, who have raved about the results of this easy-to-remember cardio workout. I tried the 12-3-30 treadmill workout, too. Here’s how to do it:
Warm-up for 5 minutes with a brisk walk on the treadmill at 0% incline
Set the treadmill to a 12% incline
Turn the speed to 3mph
Walk for 30 minutes
Cool down for 5 minutes, walking on the treadmill at 0% incline
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