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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.
Start the Bell Curve Treadmill Workout: Once you hit that five minutes that marks the end of your warm up, bump the incline on your treadmill up to .05%. From this point on, every 30 seconds you will increase the incline of the treadmill another half percent, until you reach the maximum 15%.