Skip Nav
30-Minute Strength Training Workout With Dumbbells
Fitness Video
Work Your Entire Body in 30 Minutes With This Dumbbell Workout
Celebrity Instagrams
How 50 Members of Bachelor Nation Keep Their Health in Check
Sneakers
10 Sneaker Organizers, Because We Can't All Have a Designated Shoe Closet
Weight Loss
Leanna Lost 30 Pounds of Baby Weight, Working Out 4 Times a Week, and Still Ate Pizza
What I Learned From Giving Up My Phone Before Bed
Healthy Living
I Gave Up Technology Before Bed to Help Me Sleep — Here's Why Everyone Should Do It

Beginner Treadmill Workout

Improve Your Endurance With This 15-Minute Treadmill Workout For Beginners

Young woman exercising on treadmill

The treadmill has a reputation for being extremely boring, but in my opinion, it all depends on the workout. To keep your workout fresh and quick, I created a workout that will help you begin to improve your endurance and stamina. It's a combination of short sprints for strength endurance, and speed and longer runs to build endurance and recover.

The Beginner Treadmill Workout

Before getting started, be sure to do a few glute-activating and core-activating drills. This will help with stability during your run and ensure that the right muscles are being used. The term "beginner" is subjective, and the speeds listed for the workout are a suggested range. If you find that they're too fast or too slow for you, feel free to adjust them.

Time Speed (MPH) Incline Notes
0:00-4:00 3-5 0 Warmup
4:00-4:30 6-9 0 Sprint
4:30-5:30 5-8 0 Easy- to moderate-pace run
5:30-6:00 6-9 0 Sprint
6:00-7:00 5-8 0 Easy- to moderate-pace run
7:00-7:30 6-9 0 Sprint
7:30-8:30 5-8 0 Easy- to moderate-pace run
8:30-9:00 6-9 0 Sprint
9:00-10:00 5-8 0 Easy- to moderate-pace run
10:00-10:30 6-9 0 Sprint
10:30-11:30 5-8 0 Easy- to moderate-pace run
11:30-15:00 2.5-4 0 Walking cooldown

Don't forget to stretch and foam roll once you're finished. Click here for a printable version of this workout.

ADVERTISEMENT
Image Source: Getty / EmirMemedovski
Latest Fitness
All the Latest From Ryan Reynolds