Do you struggle to find time for exercise in your busy schedule? A treadmill at home would be the perfect fitness machine for you! You can easily have a quick and effective workout to increase your heart rate and burn calories.
The treadmill is a convenient and versatile piece of gym equipment that can help you achieve your fitness goals. And the best part? You don’t need to spend hours running on it to see results. With just 20 minutes a day, you can get a full-body workout that will leave you feeling energized and accomplished.
In this article, we’ll share with you the 5 best 20-minute treadmill workouts for busy people. These workouts are designed to maximise your time and effort, so you can get the most out of your exercise routine. Whether you’re a beginner or an experienced runner, there’s a workout here for you.
But first, let’s find out why the treadmill is great for 20 minutes workouts.
Why the treadmill is excellent for 20 minutes workouts?
The treadmill is an excellent cardio machine that can provide an effective workout in just 20 minutes. Here are five advantages of using a treadmill for your cardio exercise:
1. Better cardiovascular health: The treadmill is a great way to get your heart pumping and improve your overall cardiovascular health. Consistent use of the treadmill can lead to improved heart function and lower risk for heart disease.
2. Improves joint health: Running on a treadmill provides a low-impact workout, which puts less stress on your joints than outdoor running or other high-impact exercises. This makes the treadmill an ideal choice for those with joint problems or who are recovering from an injury.
3. Better mental health: Running on a treadmill can also have mental health benefits, as exercise is a natural mood booster. Additionally, the controlled environment of the treadmill can provide a sense of security, which can be particularly helpful for those who suffer from anxiety.
4. Controlled environment: The treadmill provides a controlled environment for your workout, allowing you to customise your running surface and choose your incline and speed. This is especially useful for those who live in areas with extreme weather conditions.
5. Effective workout in less time: A 20-minute treadmill workout can provide an effective form of training, as it can help to elevate your heart rate and improve your anaerobic capacity. The high-intensity interval training (HIIT) aspect of the workout can also help you burn more calories in less time, making it an excellent choice for those with busy schedules.
The 20-MinuteTreadmill Workouts
In this section, we will share 5 of the best 20-minute treadmill workouts that will get your heart pumping and calories burning. Whether you’re a beginner or a seasoned fitness enthusiast, these workouts are tailored to suit different fitness levels and goals.
So get ready to sweat and improve your endurance with these awesome workouts!
1. Uplifting Treadmill Walk
One of the best ways to get started on the treadmill is to do a low-impact but highly effective workout, such as an uplifting treadmill walk. This type of workout is perfect for beginners who are still building their fitness levels, or for anyone who wants to get their heart rate up without putting too much stress on their joints.
To create an uplifting treadmill walk, start by walking at a slower speed for about 5 minutes. Once you feel comfortable, increase the speed slightly to keep your heart rate up.
Here’s an easy-to-follow 20-minute treadmill walk guide:
| Time | Speed (kph) | Do |
| 5-minutes | 4.0 | Warmup walk at a slow pace |
| 5-minutes | 5.0 | Walk at a faster pace |
| 2-minutes | 6.0 | Walk even faster |
| 3-minutes | 5.0 | Walk slightly slower than before |
| 2-minutes | 6.0 | Walk faster again |
| 3-minutes | 4.0 | Cooldown walk |
This simple yet effective workout will get your heart pumping and help you build your fitness levels over time. Give it a try and see how an uplifting treadmill walk can be a great addition to your daily workout routine.
2. HIIT Treadmill Workout
HIIT (High-Intensity Interval Training) treadmill workouts have recently gained immense popularity among fitness enthusiasts. It allows you to combine high-intensity efforts with rest intervals, making it an effective form of training and an ideal cardio workout.
This type of exercise involves pushing your body to the maximum heart rate, followed by a short period of recovery interval, and then repeating the cycle.
The benefits of HIIT treadmill workouts are numerous. It provides an awesome cardio workout that can help improve your anaerobic capacity, thereby building cardiovascular endurance.
This type of workout can also aid in weight loss because it elevates your heart rate and metabolism. However, it’s important to warm up and cool down before and after completing a HIIT session. This will help you avoid injuries and allow your heart rate to return to a normal pace.
Here’s an easy-to-follow 20-minute HIIT treadmill workout guide:
| Step | Time | Speed (kph) | Do |
| 1 | 3-minutes | 6.0 | Warm up walk |
| 2 | 1-minute | 8.5 | High-intensity run |
| 3 | 1-minute | 6.0 | Recovery walk |
| 4 | 12-minutes | 6.0-8.5 | Repeat steps 2 and 3 six times |
| 5 | 3-minutes | 6.0 | Cooldown walk |
By following this efficient treadmill workout plan, you’ll have a challenging workout that can be completed in just 20 minutes, leaving you with plenty of time to get on with your daily routine.
3. Treadmill Hill Run
The Treadmill Hill Run is a challenging yet highly effective form of training that targets your leg muscles while also providing a good cardio workout. By adjusting the incline on your treadmill, you can simulate hill running and experience the benefits of adding resistance to your workouts.
This workout is perfect for individuals who want to improve their leg strength and endurance while also burning calories and boosting their cardiovascular health. The incline simulates the resistance of hills, which makes your leg muscles work harder. It also increases your heart rate, which improves your aerobic capacity and helps to burn more calories.
Before starting your Treadmill Hill Run, be sure to properly warm up and cool down to reduce the risk of injury. You also need make sure to have access to a treadmill with incline settings.
Here is a 20-minute Treadmill Hill Run workout guide:
| Time | Incline | Speed (kph) | Do |
| 4-minutes | 1-2% | 6 | Warm-up |
| 2-minutes | 5% | 8 | Uphill run |
| 1-minute | 1-2% | 6 | Recovery |
| 2-minutes | 8% | 6 | Uphill run |
| 1-minute | 1-2% | 6 | Recover |
| 2-minutes | 6% | 8 | Uphill run |
| 1-minute | 1-2% | 6 | Recover |
| 2-minutes | 8% | 5 | Uphill run |
| 5-minute | 0% | 6 | Cooldown |
By following this Treadmill Hill Run guide, you can effectively improve your leg muscle strength and endurance while also reaping the cardiovascular benefits of a good cardio workout.
4. Treadmill Pyramid Run
The Treadmill Pyramid Run involves increasing the intensity of your workout until you reach your maximum effort and then gradually decreasing it to complete rest. This workout is not only a great form of cardio but also builds endurance and improves overall fitness levels.
Before starting your Treadmill Pyramid Run, make sure to properly warm up and cool down after to reduce the risk of injury. Also, keep in mind that this workout involves maximum-intensity efforts, so it may not be suitable for beginners.
Here’s a 20-minute Treadmill Pyramid Run workout guide:
| Time | Incline | Speed (kph) | Do |
| 2-minutes | 0% | 6.0 | Warm-up |
| 2-minutes | 1% | 7.0 | Gradual increase |
| 2-minutes | 2% | 8.0 | Gradual increase |
| 2-minutes | 3% | 9.0 | Gradual increase |
| 2-minutes | 4% | 10.0 | Maximum intensity |
| 2-minutes | 3% | 9.0 | Gradual decrease |
| 2-minutes | 2% | 8.0 | Gradual decrease |
| 2-minutes | 1% | 7.0 | Gradual decrease |
| 2-minutes | 0% | 6.0 | Gradual decrease |
| 2-minutes | 0% | 5.0 | Cool down |
Incorporate this Treadmill Pyramid Run into your regular cardio workout routine and challenge yourself to push beyond your limits.
5. Tabata Treadmill
If you’re looking to push your body to the limit and torch some serious calories, a Tabata Treadmill workout is just what you need. This form of high-intensity interval training (HIIT) involves short bursts of all-out effort followed by complete rest periods to leave you breathless and feeling accomplished.
Here’s a 20-minute Tabata Treadmill workout guide:
| Steps | Time | Speed (kph) | Do |
| 1 | 4-minutes | 6.0 | Warm-up |
| 2 | 1-minute | 10.0 | All-out effort |
| 3 | 1-minute | 6.0 | Recovery |
| 4 | 10-minutes | 6.0-10.0 | Repeat steps 2 and 3 five times |
| 5 | 4-minutes | 6.0 | Cooldown |
Remember to adjust the speed to your fitness level and increase the incline or weight vest to make this workout even more challenging. With dedication and consistency, this Tabata Treadmill workout can help you achieve your fitness goals in no time.
20-Minute Treadmill Workouts FAQs
Ready to try a 20-minute treadmill workout but have some questions? Check out these FAQs to get started on an effective cardio workout in no time!
Can I do a 20-minute treadmill workout every day?
It’s recommended to have at least one rest day per week and to alternate types of exercise to prevent overuse injuries. However, a 20-minute treadmill workout can be done as a daily workout if your body is used to this type of exercise and you feel comfortable doing it.
Which of the five 20-minute treadmill workouts burns the most fat?
All five 20-minute treadmill workouts: uplifting walk, pyramid run, beginner HIIT, pyramid run, and Tabata are great exercises. However, if you’re looking to burn the most fat, then Tabata on the treadmill might be the best option. According to a study published in the Journal of Sports Science and Medicine (2013), participants who did Tabata training burned more fat than those who did traditional moderate-intensity cardio. So, if you’re short on time but want an effective fat-burning workout, give Tabata on the treadmill a try.
How long should I run on the treadmill for weight loss?
When looking to lose weight through treadmill workouts, the effective duration is typically between 20 to 30 minutes. This amount of time is an excellent way to burn calories and keep your heart pumping. Factors such as age, weight, height, and physical condition can all play a role in determining the ideal duration for a weight loss treadmill workout. It’s important to consult with a personal trainer or medical professional to determine what duration is best for your individual needs.