Indoor Walking Workout l Walking Exercise l Walking Workout Treadmill

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Indoor Walking Workout

Indoor walking workouts can be an effective way to stay active and maintain your fitness, especially when using a treadmill. Here’s a simple walking workout routine you can try on a treadmill:

Warm-up (5 minutes):
Start your walking workout with a light warm-up to prepare your body for exercise. Walk at a comfortable pace, gradually increasing the intensity.

Main Workout (20-30 minutes):

  1. Brisk Walking (5 minutes):
    Increase the speed of the treadmill to a brisk walking pace. This should be faster than your warm-up pace but still maintainable. Focus on good posture, and swing your arms naturally.
  2. Incline Walking (5 minutes):
    Increase the incline on the treadmill. This engages different muscles and adds intensity to your workout. Aim for a moderate incline and maintain a steady pace.
  3. Interval Training (5-10 minutes):
    Alternate between periods of faster walking or jogging and slower recovery periods. For example, walk at a high intensity for 1 minute and then recover at a slower pace for 1 minute. Repeat this pattern.
  4. Side Shuffles (3-5 minutes):
    Turn to the side on the treadmill and perform side shuffles. This works your outer thighs and adds variety to your workout. Make sure to maintain balance and hold onto the handrails if needed.
  5. Backward Walking (3-5 minutes):
    Safely turn around and walk backward on the treadmill. This challenges your muscles in a different way and improves balance. Use the handrails for support if necessary.

Cool Down (5 minutes):
Gradually decrease the speed and incline of the treadmill to allow your heart rate to return to normal. Perform some gentle stretching for your calves, hamstrings, quadriceps, and hip flexors.


  • Listen to music or watch a show to make your workout more enjoyable.
  • Stay hydrated throughout the workout.
  • Pay attention to your form and posture.
  • If you’re a beginner, start with shorter durations and lower intensities, gradually increasing as your fitness level improves.
  • Consult with a fitness professional or your healthcare provider before starting any new exercise program, especially if you have any pre-existing health conditions.

Feel free to adjust the duration and intensity based on your fitness level and preferences. Consistency is key, so aim to incorporate walking workouts into your routine several times a week for overall health and fitness benefits.

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