30-Minute Treadmill Workout Jog/Run/Walk


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Get in an awesome cardio session that goes by super fast with this 30-minute treadmill workout. There’s a jogging/running option and a walking option, so pick which one you want to do and hop on a treadmill. 

I haven’t had a chance to share this yet, but I purchased a treadmill in December as a holiday gift to myself. I did a bunch of research and finally settled on the ProForm 5000, and I’m super excited about it because I had been wanting a treadmill for years. Legit, multiple years. I just hadn’t made the commitment to buy one for a variety of reasons. For one, treadmills aren’t cheap. Second, they take up a good amount of space and they’re heavy as all get-out.

But I knew I needed something to help me get in more daily activity.

These days my actual workouts are more focused on strength training, and as a work-from-home professional I sit A TON. If I’m being 100% honest, there have been days when my step count is dismal (like less than 1,000 dismal). It makes sense because our house isn’t that big, and if I’m not in the kitchen cooking, I’m sitting on my bum in front of the computer all day. I do have a sit-to-stand desk, so I’ll stand for a portion of the day but it’s still not much movement.

With this in mind, I decided that purchasing a treadmill was a necessity. Yes, I know I can go outside for a walk or run, and on nice days this is exactly what I do. But on days when it’s cold and icy or days when the only time I have to run/walk is at 8:00 at night, the treadmill is amazing.

I’m all about making it as easy as possible to embrace good habits, and having a treadmill at home in our basement has helped me majorly in the movement department. I have no excuses not to get in some sort of movement each day.

I’m also having a ton of fun coming up with new treadmill workouts. I’ve already shared a handful of treadmill workouts here on EBF, but get excited because now that I have a treadmill at home I’m inspired to create more, starting with today’s post, which has two options: one for joggers/runners and one for walkers.

Both workouts are beginner-friendly. I give prescribed speeds, but these are just suggestions; you can always modify them to meet your needs. Each workout is 30 minutes, and about 8 of those are a warm-up and a cool-down. So you’re really only working for about 22 minutes, and the time goes by so fast because you’re doing three rounds of speed increases, with the speed changing every minute. I did the jogging/running version last weekend, and I was super sweaty by the end of it and burned around 300 calories. Not too shabby for a 30-minute workout, right?

Give it a try and let me know what you think!

30-Minute Jogging/Running Treadmill Workout
30-Minute Walking Treadmill Workout

Let me know what you think of this 30-minute treadmill workout if you try it! And be sure to leave a comment if you have any treadmill workout requests. I can’t wait to make another one for you soon!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

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  1. I’m 61 years old and I quit smoking 3 years ago I gained 50 lbs since I quit and am really out of shape I’m ready to get rid of the weight and am looking for beginning workouts age appropriate any suggestions?

  2. I want to try your walking treadmill workout but can’t figure out how to print it. I can’t get it all on one page to print screen and/or snip tool. Is there any way you can make a print button like you do with your recipes?

  3. I love these style workouts as they break up the monotony of just plodding away at the same speed all the time. It makes it so much more achievable and interesting. I will have to add this version to my training repertoire. Thanks for sharing.

  4. Thank you so much for sharing all this wonderful info with us.it so appreciated! you always have good humour in your blog.

  5. Thanks for sharing this, Brittany! I needed a new workout and wanted to find one that’s both simple and effective. This treadmill workout is a perfect fit.  Not only does it help keep one in shape, but it also helps bring some movement back into an otherwise sedentary lifestyle.