It’s difficult to squeeze in a workout when you don’t have a lot of time, but even a 10-minute walk on a treadmill can improve your health.
“Short, structured movement sessions have a massive impact on energy, blood sugar, and mood,” says Patty Brewton, an NASM-certified trainer and founder of fitness platform Allez.
She explains that a 10-minute walk can boost circulation, engage lower body muscles and support cardio health.
And although treadmill walks don’t offer the same benefits as outdoor walks—like fresh air and natural terrain—Brewton says they have other advantages.
“On a treadmill, you can control your incline, speed, and timing,” she says.
This means you can pick the appropriate challenge level for your walk and stick with it.
Brewton recommends exercising in heart rate zone 2 if you’ve only got 10 minutes.
This means that your heart is working at 60% of your maximum heart rate. To calculate this, subtract your age from 220 and then multiply the result by 0.6.
If you don’t own a fitness tracker, you should feel your heart rate rise slightly at this intensity, but still be able to hold a conversation.
Here’s Brewton’s structured 10-minute walking treadmill workout.
10-minute walking treadmill workout
1. Warm-up
Time: 1min Speed: 2.5mph-3.0mph Incline: 5%
Trainer tips: Walk with your shoulders down and your ribs lined up with your pelvis. Maintain an easy pace, rolling your foot from heel to toe.
2. Rapid incline build
Time: 2min Speed: 3mph-3.3mph Incline: 10-12%
Trainer tips: Keep your breathing deep and steady. Stay upright and avoid leaning forward.
3. Zone 2 work block
Time: 5min 30sec Speed: 3mph-3.4 mph Incline: 12-14%
Trainer tips: “This is the long, steady state section where the magic happens,” says Brewton. “You should feel like you are climbing a hill with purpose.”
Use your glutes (butt muscles) to propel you forward and maintain a well-controlled stride. You should be able to speak in short sentences, but not hold a full conversation. Keep your shoulders relaxed and brace your core.
4. Power hold
Time: 30sec Speed: 3.2mph-3.5 mph Incline: 10-12 %
Trainer tips: This is the last big push in the workout. Your breath should be elevated but controlled.
5. Controlled descent cooldown
Time: 1min Speed: 2.5mph-2.8 mph Incline: 2-4%
Trainer tips: Your heart rate should come down gradually. Keep your shoulders back and take deep breaths.
Walking form tips
- Walk with your heel striking the ground first and push off with your toe for better glute activation.
- Keep your eyes forward, not down.
- Keep your ribs over your hips to avoid arching your back.
- Let your arms swing naturally for momentum.
- Do not lean your chest over the treadmill or hang on the rails. If you need to hold the rails for support, you might want to start with a lower-intensity option, turning down either the pace or the incline.
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