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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.
You'll work up a sweat burning calories and strengthening your muscles at the same time. Start with a warm-up and stretching to prepare your muscles for your workout. Do one to two minutes of brisk walking or jogging on the treadmill. Rest for 30 seconds and move to the elliptical machine for two minutes. Pedal away the weight on a stationary bicycle for another minute before resting and climbing your way to fitness on a stair-stepper. Don't forget the leg press, rowing and cable machines. Try to do two complete circuits, if you are able.