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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.
Speeds. Start your treadmill workout with a slower walk, increasing your pace as your body warms up, beginning at 1.5 miles to 2 miles per hour, especially if you are new to a fitness routine, according to TreadmillTalk.com. Speeds from 3 to 4 miles per hour are a fairly gentle walking pace.Increase your pace to a faster walk, maintaining a speed of 4 miles to 5 miles per hour. Power walking or speed walking requires speeds of 5 to 5.5 miles per hour, according to WebMD.com.readmills allow you to walk, jog or run indoors, regardless of the weather. You can intensify your workout by adjusting the elevation or increasing your pace on the treadmill. A faster pace will provide you with a more challenging workout, both to increase your endurance and improve your cardiovascular health.