Walking on a treadmill can be a terrific way to get started with fitness goals. The treadmill is an equipment that can help build a solid workout routine. It will not only warm up your muscles, but it will also help you become more comfortable at the gym, which is something to rejoice about!

As a beginner, 15-30 minutes of walking using a treadmill will help you lose weight. But you can cut back on that time depending on your fitness level. You may start with just 10-15 minutes, but if it becomes too hard for you, a good 5 minutes can also de done.

And if you want to know more about how to start walking on your treadmill properly, here’s more that I can share with you.

What are the Best Treadmill Speeds for Beginners?

Treadmill workout is a great exercise option especially if you are a beginner. And if you are struggling to find the right treadmill speeds during your workout, here is a detailed overview of different speeds that you can use:

Walking 5 kph
Jogging 7.2 kph to 8.5 kph
Running 7.5 kph
Sprinting 24 kph to 26 kph


Walking is an excellent approach to begin your weight-loss journey. Most diet plans recommend walking as a way to get some exercise and shed those extra pounds because it is a low-intensity workout that is also quite helpful in the long run.

If you’re doing a beginner treadmill workout, aim for a walking speed of roughly 5 kph. It is not particularly difficult for novices, but it is effective. You can now raise your total pace by making regular adjustments to your pace, distance travelled, and length of time.


Try running if walking doesn’t suit your stamina and you want something more challenging. If you’ve mastered walking, jogging should be your next step. On the treadmill, your jogging speed should be around 8 kph. A long-term option to keep the extra weight off your body is a medium-intensity cardio workout like jogging because it requires you to move quickly while also increasing your calorie burn.

Jogging can be a difficult beginner treadmill workout, especially if you plan on doing it for long periods of time. A jogging pace is defined as anything between 7.2 kph and 8.5 kph on average. This is the typical jogging speed for most people. Anything less than that speed is considered walking.


Running is a high-intensity activity in which you must move faster than jogging. It is regarded as the ideal aerobic exercise because it is both enjoyable and effective. Running for an hour is said to burn 900 calories!

Running may be difficult for anyone who is testing their limitations. Without gaining stamina, not everyone can run at a fast speed or stay up for an extended period of time. If you’re wondering how fast you should run on the treadmill, anything faster than 7.5 kph is considered running. It’s a high-intensity workout that burns a lot of calories.


The more calories you burn when running, the faster you run. Hence, sprinting can also be done on a treadmill, but beginners should proceed with caution. Sprinting can go from 24kph to 26 kph.

If you’re a beginner, it is not yet recommended to run at a fast speed. If you are not prepared to speed up the pace, you may experience weariness, injury, or joint pain. You want everything to be nice and slow as a beginner. As a result, if you enjoy running, begin slowly and gradually increase your speed.

Can You Get Fit Just on the Treadmill?

The treadmill is a very popular cardiovascular workout machine. In addition to being a diverse cardio machine, it can assist you in losing weight if that is your goal. Working out on a treadmill has other advantages besides helping you lose weight. For example:

  • You can use your treadmill all year round
  • It is possible to do other things such as reading, watching TV while using the treadmill
  • It is a piece of ideal workout equipment especially if you are recovering from an injury
  • Treadmill workout can help reduce the risk of heart disease and other chronic diseases, boost your mood, improve sleep, and improve brain function
  • Treadmills can also provide HIIT or high-intensity interval training
  • Helps tone and strengthen your legs and butt
  • Motivates you to do your workout regularly

If you are new to exercise, any amount of treadmill walking can go a long way. It can help improve your endurance and gradually increase the amount of intensity you want for your workout.

If you are unsure about where to start here’s a recommendation. Start with a simple 30-minute treadmill by doing these steps:

  • 10 minutes: warm-up with a speed of 1.6 kph to 5kph at 0 to 1% incline
  • 3 minutes: walk at a speed of 1.6 kph at 0.5 to 1% incline
  • 2 minutes: walk at a speed of 3.2kph to 5 kph at a 2% incline
  • 3 minutes: walk at a speed of 1.6 kph at 0.5 to 1% incline
  • 2 minutes: walk 3.2kph to 5 kph at 4% incline
  • 3 minutes: walk 1.6 kph at 0.5 to 1% incline
  • 2 minutes: walk 3.2kph to 5 kph at 2% incline
  • 5 minutes: cool down at 1.6 kph to 6.4 kph at 0 to 1% incline

As your fitness level improves over time, you can gradually increase the time, speed, and incline.

Precaution & Things to Note as a Treadmill Beginner

Treadmills are available almost everywhere which makes them an accessible option for all fitness levels. As a beginner, there are things that you should consider and take precautions when using your treadmill.

Warm-up and stretch

It’s tempting to simply get on the treadmill and begin working out. However, much like with outdoor running, you should warm-up before starting your treadmill workout. Warming up on the treadmill increases your heart rate, distributes oxygen to your muscles, and elevates their temperature, making them more efficient. Begin with a 5-minute walk or moderate jog on the treadmill before increasing the speed or incline.

Be familiar with your treadmill

To utilise and maximise your treadmill, be sure to learn the different functions of your treadmill such as pre-programmed workouts, incline settings, speed settings, heart monitors, and the like. If you are going to use a treadmill at the gym, ask a trainer to walk you through its functions to keep you safe and make your workout worthwhile.

Start by walking

It’s best to gauge your speed by going slowly. A moderate speed starts at roughly 3 mph. Then you can gradually gain momentum. Raise the pace until you are slightly out of breath, which can be anywhere from five to fifteen minutes for beginners.

Determine how long you will use the treadmill

If you are going into your workout, knowing how long you plan to sweat, is essential especially when it comes to keeping your speed. This way you’ll get the most out of your treadmill workout and your effort will be maximised.

Slow and steady is the best

You should begin your treadmill workout with a slight inclination. This is to keep you safe and avoid injury such as shin splints. The idea here, as with other workouts, is to take it slowly and steadily. Your body will require time to adapt and acclimate as you introduce new activities and intensity levels to your regimen. Therefore, don’t put yourself under too much stress too soon!

Avoid running on an incline for too long

A treadmill’s primary purpose is to replicate walking or running outside. Therefore, sprinting uphill for 30 minutes isn’t feasible. Fitness experts recommend no more than five minutes of hill work at a time when you are just a beginner.

With the incline setting, use the moderation approach, and maybe start out with a minute on the incline and a minute on flat. The steeper the inclination, the less time it takes to complete the hill. So, be careful.

And if you have weak joints or recovering from injury, make sure to consult with your doctor before engaging in a treadmill workout.


A healthy lifestyle and regular exercise should go hand in hand especially if you want to lose weight. The more you exercise, the more you run on a treadmill, and vice versa, the better your health will be. If you want to live a healthier lifestyle, treadmill workouts are the way to go.

However, success depends on how well it is used and how well it is guided. Therefore, consistency and the proper use of the treadmill are essential in reaching your goal and avoiding getting injured as well.

1. What to wear while running on a treadmill?

Prepare as if you were going for a run outdoors. To stay motivated, you’ll need running shoes, appropriate training clothes, a water bottle, and music or a podcast. A tiny towel is also useful to have on hand in case the workout becomes too hot.

2. How long should I warm up on the treadmill?

Warm-up for at least five minutes at an easy to a moderate walking pace of about 2.5 mph or 3 mph. Then raise the pace until you are somewhat out of breath for the remainder of your workout which can be anywhere from 5 to 15 minutes for beginners.