Best Treadmill Workouts for Beginner to Advanced Runners

best treadmill workout

Are you bored with running on the treadmill? Can’t you see results? Then, it is time to use this machine like the pros to get the better results.

Treadmills are packed with tons of functions that help you to maximize the outcome of your workouts.

Have you ever heard about interval training? It means that instead of running at a steady pace, you change the speed at different intervals. This type of workout helps you to burn fat even after hours finishing your training. Plus, it is more challenging and less boring.

Here I have collected many HIIT treadmill workouts for various purposes. While do these routines pay attention to your heart rate to get the best fat burning result. But be careful! Never push yourself too hard.

How do you know the optimal level of your heart rate?

First, calculate your maximum which is 220 minus your age. So if you are 30, then your maximum is about 190. Depending on your fitness level your optimal heart rate while working out is between 50-85%

  • If you are a beginner, it should be between 50-65%
  • If you are at an intermediate level, it is between 60-75%
  • And if you are a pro, then you can go as up to 85%.

Now you know the basics so here are some sample routines. You can quickly filter by your level of fitness.

Recommended: Would you like a treadmill for home?

Headline for Best Treadmill Workouts to Get Fit & Burn Fat
The Best Running Workout For Newbies

If you want to start running, then this a good routine to start with. It lasts for about 40 minutes, but it is not so hard.

Beginner Runners, This Workout Is For You, and It Will Burn Over 300 Calories

In case you have a basic level of fitness, then this workout routine is maybe a good option for you. It is 60 minutes long. It mixes walking with jogging, but you can burn approximately 300 calories with it.

HIIT treadmill workout for beginners

Adding extra incline is a good way to burn more fat. This plan is not so long, but the incline level is changing during the training.

30 Minute Beginner Treadmill Workout

With this half an hour workout you will take more than 3 miles. But the incline level is a little bit more than flat making it even more effective.

Beginner Cardio Treadmill Interval Workout

Want to run faster? Then, try this treadmill cardio workout for speed.

Beginner Treadmill Walking Workout

If you are a beginner who has never done any workouts before, then it is better to start walking first.

5 Fun and Challenging Programs

On this page you can find 5 workouts for treadmill that are 30-min long.

A 400-Calorie Treadmill Incline Workout That Targets Your Butt

Running up the hill is hard for sure, but it burns a lot of calories. As you see, in this interval workout, you will have to set the machine to 15% incline level. It is not going to be easy, but it is worth the suffering. Plus, it shapes your butt as well.


Incline Treadmill Workout for Beginners with Chrissy - 30 Minutes

Incline Treadmill Workout for Beginners with Chrissy - 30 Minutes
Fitness Download of the Day

This is a mix of various workouts. Put them together and an intermediate routine is ready.

A Kick-Your-Own-Ass - No Trainer Needed

With the help of this interval workout you can boost your metabolism and develop you endurance.


Advanced Interval Cardio on Treadmill

Advanced Interval Cardio on Treadmill

This is a hard sprint workout, that only lasts for 10 minutes, but don't underestimate it.

Fun Workouts on the Treadmill

Have you ever tried using your machine not just for running? From this video you can learn some great exercises.

90 Treadmill Programs For Every Runner

Do you want more workouts? Then, get this book in which you can find 90 routines for any level and various purposes.


Treadmill Sprint Workout for FAT LOSS | HIIT

Treadmill Sprint Workout for FAT LOSS | HIIT

Working Out With Weights On The Treadmill

Working Out With Weights On The Treadmill

Using weights it is an advanced technique to boost your endurance, build muscles and to burn fat more efficiently. But you must be careful, and warm up before. From this video you can get useful ideas how to train using hand weights.


How to Use a Treadmill With Bad Knees & Hips

How to Use a Treadmill With Bad Knees & Hips

If you have knee pain you should follow the advice in this video to use the equipment safely to enjoy its benefits.

Treadmill Training Plans for the Obese

People suffering for obesity must be careful when starting using the machine. From this article, you can get useful advice on how to get weight loss safely.

7 Awesome Treadmill Apps for iPhone

Find the best treadmill workout apps for our devices.

The Pregnancy-Adapted Treadmill Workout Plan

Running while pregnant is safe! Get our easy-to-follow interval session.

No-Running Exercises You Can Do On the Treadmill

Did you know that you can use the treadmill not just for running?

The 500 HIIT Calorie Treadmill Workout for Weight Loss

This is a powerful interval training that will maximize fat burning. Also, it is not boring since you have to change the inline level and speed as well.

Related reading

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James Wright

James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

3 thoughts on “Best Treadmill Workouts for Beginner to Advanced Runners”

  1. I’ve just started running on treadmill, so I’m a beginner. Until now, I only run at a steady pace, but I’m going to do the beginner workouts above. Thanks for the collection.

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