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45 Minute Treadmill Workout

Bhakti Satalkar Aug 22, 2020
Have you hit a plateau and seen that there is no change in your weight for sometime now? The 45 minute treadmill workout can come to your rescue and help you to hit the spiral downward again.
One of the most versatile of the cardiovascular exercise machine is the treadmill. There are a number of workouts, that can be performed using this machine. One can walk on a treadmill, jog, run or perform a number of other treadmill workouts as well.
The treadmill workouts burn a considerable amount of fat off the body, as they are able to work a number of muscle groups in the body simultaneously. If a person is bored doing the same workout for over a certain period of time, then he may want to consider a treadmill workout. Here, one can either increase the speed or incline or both to throw monotony out.

45 Minute Treadmill Workout Routines

For treadmill workouts, one can either opt for a pre-programmed workout or opt to have a workout of your own. Some people choose to use a pre-programmed workout and make changes in the incline, to suit their needs.

Simple Brisk Walking Treadmill Workout

If you are new to treadmill, then you will want to choose this workout. In this there is no variation made to the incline. All the changes are made to the speed. This is a good workout for people, who suffer from different ailments, as it does not lay a lot of stress on the joints.
  • Walk at slower pace for about 10 minutes to warm up.
  • For the next 25 minutes walk at medium fast pace, but do not make any changes to the inclination.
  • In the last 5 minutes walk at lower pace once again to cool down.

Power Walking Treadmill Workout

If you would want to get rid of fat accumulation, yet not opt for a workout, which will cause immense amount of strain on the joints, then a power walking workout will prove to be beneficial for you.
  • Walk for 5 minutes at slow pace.
  • Increase the speed and walk at a medium fast speed for about 10 minutes.
  • Now start power walking at a low pace for 5 minutes.
  • For the next 20 minutes power walk at faster speed making optimum use of your arms and torso.
  • The last 5 minutes should be dedicated for walking at slow pace to cool down.

Walk and Jog Treadmill Interval Workout

Has it often happened to you, that after starting with a walking cum jogging workout, you missed a day or two and never went back to it at all? Well you are not the only one.
So that this does not repeat, you may want to start with such a workout at home on the treadmill. If you have been working out regularly on the treadmill for some time now, then you may want to switch over to this workout to bring about some change in your workout routine.
  • Start with a slow pace walk for 5 minutes to warm yourself.
  • Follow it up with a brisk walk for 10 minutes.
  • Then for the next 15 minutes alternate jog and brisk walk every one minute.
  • For the next 5 minutes walk at high speed.
  • Now is the time to alternate between jog and walk for every 5 minutes.
  • The last 5 minutes are reserved for cool down, for which walk at slow pace.

Treadmill Interval Workout at different Inclines

The interval workouts at different inclinations are among the best treadmill workouts to burn fat. They can also be used for building stamina. Many people also choose to use such workouts, when they are preparing themselves for marathons.
  • Start off with walking at a decent speed on 0% incline for 3 minutes.
  • Follow this up with walking at 1% incline for 3 minutes.
  • Increase the incline to 3% and brisk walk for 5 minutes.
  • For the next 3 minutes jog at 1-2% incline.
  • Follow it up with run at 2% incline for 2 minutes.
  • Walk at medium pace for 2 minutes at 0% incline.
  • Follow it up with an interval of brisk walk at 3% incline for 2 minutes.
  • Increase the incline to 4% and jog for 2 minutes.
  • At the same incline, brisk walk for 5 minutes.
  • Follow it up for walk at medium pace on the same incline for 3 minutes.
  • Increase the incline to 6% and jog for 3 minutes at slow pace.
  • Then at the same incline run for 3 minutes.
  • Decrease the incline to 2% and brisk walk for 4 minutes.
  • For the cool down, walk at medium to slow pace at 0% incline for 5 minutes.
These were some sample 45 minute treadmill workout routines. You can choose to change the intervals according to your fitness level and after consulting your trainer. If during the workout, you are running out of breath or feeling uncomfortable, decrease the incline and the speed or stop the treadmill completely.
Bring it to the notice of your trainer. Your routine may have to be changed. Do not increase the incline or speed too much all of a sudden. It should always be a gradual increase.