Got 20 minutes? Then we have the workout for you!

It’s never a bad time to start back up with a regular fitness routine, and this workout is a great way to get into the habit of regular exercise. In today’s workout, you’ll once again set specific paces based on the guidelines below. Then it’ll be time to see what you’re capable of.

Simply follow these four guidelines:

    1. Race pace

A speed you could maintain for 60–90 seconds, straight. At this pace, you should be able to say short phrases, but it should be semi- challenging to maintain.

    1. Moderate pace

A speed at least ½ the pace of your race pace. You should be able to say full sentences, and it should serve as a partial recovery. For example: if your race pace is 5 mph, your moderate pace should be a minimum of 2.5 mph.

    1. Recovery pace

A speed that’s incredibly easy for you and allows you to fully catch your breath. This can be as slow as you’d like it to be.

Once you’ve established these 3 paces, we can play with them a little bit. For example, in the first round, you’ll start at 1 mph under race pace, so if you set your race pace to be 5 mph, you’ll start at 4 mph, etc. Try to stay with a consistent race pace and moderate pace throughout the whole workout, and don’t overestimate your race pace to start. We want you to be able to make it all the way to the end without needing to adjust.

What are you waiting for? Let’s get started!

Today’s focus: Pyramid Intervals

Warm up: Bodyweight and Treadmill
30 seconds each: leg swings (both sides), lateral leg swings (both sides), march in place, forward lunges.
2 minutes: easy walking at 0% incline.

ROUND 1: On equipment (Complete 1 time through)
60 seconds 1 mph less than race pace—5%
60 seconds moderate pace—0%
50 seconds .5 mph less than race pace—3%
60 seconds moderate pace—0%
40 seconds race pace—1%
60 seconds moderate pace—0%
30 seconds .5 mph more than race pace—0%
60 seconds moderate pace—0%
——————————
2 minutes recovery pace

ROUND 2: On equipment (Complete 1 time through)
30 seconds .5 mph more than race pace—0%
60 seconds moderate pace—0%
40 seconds race pace—1%
60 seconds moderate pace—0%
50 seconds .5 mph less than race pace—3%
60 seconds moderate pace—0%
60 seconds 1 mph less than race pace—5%
60 seconds moderate pace—0%

Cooldown: Bodyweight and Treadmill

2 minutes: easy walking at 0% incline.
30 seconds each: quad stretch, hamstring stretch, calf stretch, glute stretch.

Well done! No one ever said that beginner workouts are easy, and this is certainly no exception. Hopefully, you were able to challenge yourself, but still make it all the way through the full 20 minutes. Check out the rest of our beginner treadmill workouts here. And if you’re looking to mix up your routine, you can try any of our other workouts, too!

Good luck and stay fit,

Becca Capell
iFit Head Trainer

 

The Workout

Treadmill for Beginners: Workout 2
Have an iFit Premium membership? Join this workout to follow along with the workout featured in this post!

 

WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.