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Walking is the key to good cardio treadmill workouts. For the first four weeks, you should try for twenty minutes of walking at a pace of about 4-8 mph, depending on your comfort level. Adding ten minutes for the stretching, warm-up and cool-down, youâll spend a half-hour each time. For the next five weeks of treadmill exercise, add ten minutes to your walking time. Do this until you are spending a total of sixty minutes on the treadmill at a time. To keep it interesting, you can change the incline slightly but adjust your speed accordingly to stay in that target heart rate range.
Walking each mile in 20 minutes. If you feel comfortable and safe going a bit faster, a better workout is available in the same one-hour time period. By increasing the treadmill rate to 3 miles per hour, that 150 pound person would burn about 400 calories per hour on a level treadmill.