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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.
Steps. 1  1. Walk in the door (the hardest part). 2  2. Warm up. 3  3. Do less.  4. Limit yourself to six to nine machines and twenty to thirty 1  minutes. 5. Rotate among upper body, core (mid-section) and legs.  6. Work major muscle 1  groups. 7. Hop on the elliptical for 10 to 20 minutes and optionally switch to the treadmill for another 5  to 20.