Treadmill Program: The Best Treadmill Workout Ever

Amelia Phillips

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Honestly, when was the last time you really upped your intensity on the treadmill? (and I’m not talking about 30 seconds at the end) Want to make your treadmill sessions less boring and far more effective? Follow these steps for the best treadmill workout ever:

  • 10 min warm-up on a cross trainer or rower
  • Set tready on manual program
  • Choose one of the workouts below, according to you fitness level
  • Finish with 10 minutes on the bike, Random program
  • Stretch

  • It’s 4 minutes running, 1 minute walking. The first 4 minutes is a speed interval, increasing 1km/hr each minute. The second 4 minutes is an incline interval where the speed stays the same but you increase the incline 2% per minute.
  • Repeat 2 times (totalling 20min). Note the speeds on the above chart are km per hour.
  • By the end of your 4th minute you should be at your maximum. Ask yourself “how much longer can I go at this pace?”, and if you answered +30sec then you need to up your speed next time.
  • If it’s too hard at first, that’s fine, just slow your speed and now you have a goal to aim for.
  • Never lower the inclines. If it’s too hard, go slower rather than less incline
  • Warning: Your fitness will increase rapidly, so starting speed should be increased every third workout.

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44 responses to “Treadmill Program: The Best Treadmill Workout Ever”

  1. Anonymous says:

    I just tried this workout and it was awesome! The 20min flew and my lungs felt like they were going to explode. I think thats a good thing!?! Much better than the normal slog.

  2. Jules says:

    Can I change the ratio of the first 5 minutes to the second 5 minutes? The hill on the second 5 minutes just kills me. I can do to first 5 minutes from 11-14 km/hr and still be okay-ish at the end of the fourth minute (that’s probably my limit though) but then I tried the second 5 minutes at 11 km/hr and I simply couldn’t make it up the hill – especially the second time through. Another day I tried the second half at 10 km/hr insteal (first half remained the same) and that was bearable (just!).

    Is it okay to fiddle with the speed like that? You’ve said not to touch the incline…

    Great programme though! I was getting a bit bored with my old interval training routine.

  3. Amelia Burton says:

    Hi Jules,

    Yes you did the right thing by lowering the speed but keeping the incline the same. That way you get fit whilst increasing the strength of your legs. Keep at it and before long you’ll be doing it at 10.5km/hr, then 11. I suggest 4x workouts doing the incline section at 10km/hr, then 4x 10.5, and hopefully then you’ll be able to do 11. Keep me posted!

  4. mmz_khan says:

    I am 5′.7″ and 85 kg. I want to reduce my weight to 60 kg. How long will it take me to achieve my goal by following the above routine?

    Do you have any other advice for me?

    Thanks and Regards

  5. Hi Munim,

    Wow thats 25kgs! What an awesome goal. If you reduce your daily calories to 1500-1800 per day and followed this four times per week, with some other activity on the other days (such as 30min walking), I would expect you would be losing 1/2 – 1kg per week. So you are looking at 6-12 months. Don’t do the running more than 4 times per week. In fact if you are completely sedintary at the moment, I would only do it 3 times for the first month and add in a Pump class, spinning or swimming on the fourth day. This will protect your joints in the early stages. After month 1, you can increase to 4 times per week but do some outdoor running, not just the treadmill. Good luck!

  6. Munim says:


    Thanks for your nice mail.

    I will try to do so.

    Reducing food intake is the most difficult part. 1800 calories for each day is very difficult for me, as I am habituated of taking large quantities of food in every meal. But I will try my level best to reduce it as much as possible.

    Can I do some more workouts to compensate my heavy eating habit? Will it do any good if I run for 30 mints (3 sessions at a time)

  7. […] Get moving: Minimum of 30minutes per day every day, mix up cardiovascular with resistance […]

  8. Hi Munim,
    Yes it will definitely help if you run for longer. In fact why don’t you try to push your session to 1 hour total. Even if this is 30mins on the treadmill then 10 on the bike, ten on the X trainer and 10 on the rower.
    But to be honest, you should just spend 2 weeks really being strong willed and reducing your intake. Your body will get used to it I promise and one day you will look back on your old diet and laugh!

  9. Ben Turnbull says:

    I started my running program 3 weeks ago and did short program 3 times back to back. Decreasing the starting speed by .5km/h each time. I thought I had progressed fairly well until this. I finshed tha lest one at 9km/h. At the end of the third I thought I was going to fall over. It felt awesome.

  10. Great work Ben!

    That’s the fastest way to get fit! Remember every three weeks you need to ramp it up a notch!

  11. Simon says:

    Excellent routine Amelia, I have been running on the treddie for nearly 3 months and have worked up from running 100mts to running 3kms @ 10.5 kph. My main aim is weight loss.. and Ive lost 13kgs to date (112 to 99kg) but ive hit a plateau and don’t seem to be losing much, so I have done this routine the last couple of times and the time seems to fly by 🙂

    Is this workout good for weight loss as much as getting fit? I have cut out all the bad things in my diet to get me this far.. I train mon, wed and fri currently as I also do weights I use the tue, thurs as recovery days.

    Any other tips to boost me along, keep up the good work 🙂

  12. Qashah says:

    Hi Amelia,
    What training program on the trealmill do you recommend me if i want to complete 2.4km run in 12mins??

  13. kathy says:

    HI i need to loose 10 kgs ..I am 65 kgs (ht is 5.3inc) .Pls how many days I need to do this session to loose 10 kgs wt and how much time will it take.

  14. ewan says:

    Just read your best treadmill workout. Sounds a lot more interesting and a challenge than what I have been doing. Thanks for the tips

  15. Kate says:

    I wanted to thank you for posting this Amelia. I have been doing a lot of exercise recently and wanted to do something that would push me a little bit more. I hit the gym this morning, about an hour after finding your post, and did three cycles of the moderate work-out. The one minute intervals made me feel I could get to the end, even when my body tried to tell me no!

  16. Heather says:

    Hi, just started working out on the treadmill again! Do you know about how long it will take to lose 15lbs while doing this workout? I’m 25, weigh 130-135ish, and am 5’4″. I eat very well, buuuut I am a pastry chef. Which means I have to try everything, every single day. I take bites, but it still adds up, even though it’s a pretty fast paced environment. I used to be a runner/swimmer/spin addict, so I definitely have the endurance… with my schedule the treadmill is the easiest thing. Thanks!

  17. Adonnis Fontenot says:

    Hello.I am a female. I am 5’9″ but 219.5 lbs. I really like the way this treadmill excercise sounds, but is this okay to try for someone who is overweight?

  18. Adonnis says:

    Hello.I am a female. I am 5′9″ but 219.5 lbs. I really like the way this treadmill excercise sounds, but is this okay to try for someone who is overweight?

  19. Michael says:

    This is a good program it combines speed and strength, I admit I found the incline ridiculously hard because I have not exercised for ages because of a bad back, The first 4 minutes I managed to achieve for the next 4 I kept the speed at 11.5 but did not put the incline on. My idea for this is I needed to build a ”base” level of fitness, then my plan is to increase the incline weekly, Im not so sure why you recommend never lowering incline especially if your a runner and want to increase your speed over say a 5k (very rare you will come across a hill with 9% on a race). Also If you got a weak back increasing the incline can put a lot of stress on the lower back. But the format is the best I have seen online, I actually felt like throwing up after I finished, a personal trainer in my gym thought this was a very good program

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  21. talaat says:

    hi i tried the moderate joggers program its really great,i’m 27 and 5.5 ft and 82kg and am looking forward to gain 1-2 inches in hight, my question is it possible by any way (stretches or exercises or may be supplements)

  22. treadmill says:

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  23. Alex says:

    just printed this off about 2 hours ago. Went through the drill twice. I approve.

  24. steve says:

    Hi Amelia.
    You’re right, this gets you fitter faster. I am now into the third and hardest program. What do you recommend once I am comfortably getting through that one? Three times instead of two? Or just faster and steeper?

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  26. […] Moon (still in action stations Aries mode) can activate that energy. I’m back in training and this treadmill program certainly caused some pain and suffering this morning, but Earth Mars and Venus […]

  27. Gord says:

    hI Amelia,
    With this run program is it one day on one day off or could you do this in consective days?

    Thanks Gord

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  34. Aisha says:

    I am a female,I really wanted to loose 10 kgs of my body weight.,my age is 29 and my current weight is 73kgs and my height is 5.4″. I have a cervical bone problem with my C1,C2 and C3 bone.,because of this my upper body is heavy, and i was doing walking in park for 30 minutes,from past 3 days i have started working out in Treadmill,and i am able to walk for 35 minutes with 3-5 mph speed,ignoring my neck pain still continuing the same.As I am Indian ill be using lot of wheat and little rice taking sugar free instead of sugar.My calories intake per day will come to around 2000 calories.Please help me to reduce 3-5 kgs of weight in 15 days.please Suggest me(1) how many calories to be consumed and how many calories to burn per day to reduce 3 kgs of weight in 15 days. (2)how many times i should do walk or jog on treadmill and with what speed level i can do so that i should not get severe pain in my neck.Light pain i can tolerate.
    The main reason to loose weight within short duration is to get marry.
    (3)Please suggest me some good indian diet plans
    (4)suggest me light exercise

    I’ll be very thankful to you,if you could help me with my problem

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  36. Geeta says:


    I am 135 kg and needed to lose weight. Come down to 90 kg. please advise the treadmill settings I should follow as I am not a fast runner duet to being heavy.

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  40. says:

    Great post Amelia! I think everyone that are “treadmill runners” can appreciate the suggested workout to amp up the intensity!

  41. paul holt says:

    the one for moderate joggers is too easy for me, but i was almost dying by the time i hit half way through the 6th minute of the fitness freaks one. i will keep trying until i can complete the fitness freaks one!! awesome work out.

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