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Treadmill

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Treadmill
Exercises You Can Do On This Machine

Tap “How to do it” for step-by-step instructions per exercise.

Walking
Primary muscle • Cardio • Beginner
20–30 min
How to do it
  1. Attach safety clip to clothing, start at low speed 2–3 km/h.
  2. Walk tall with natural arm swing, mid-foot strike.
  3. Increase speed or incline gradually after 2–3 min warmup.
  4. Cool down by lowering speed before stepping off.
Breathing: Rhythmic nasal breathing.
Tip: Hold rails only for balance if needed.
Avoid: Starting too fast • Overstriding
Jogging
Primary muscle • Cardio • Beginner
15–25 min
How to do it
  1. After walking warmup, raise to comfortable jog (6–8 km/h).
  2. Keep torso upright, slight forward lean from ankles.
  3. Land softly under center of mass, cadence quick.
  4. Manage speed to hold a conversation.
Breathing: Inhale 3 steps, exhale 2 steps pattern.
Tip: Increase by 0.5 km/h weekly, not daily.
Avoid: Heel striking far ahead of body
Running
Primary muscle • Cardio • Intermediate
15–30 min
How to do it
  1. Set speed to controlled run, posture tall, relaxed shoulders.
  2. Drive with glutes, keep cadence 170–180 spm.
  3. Use incline 1% to mimic outdoor effort if steady.
  4. Add intervals or taper speed to cool down.
Breathing: Deep belly breathing, exhale on foot strike.
Tip: Track heart rate; stay below max effort for endurance.
Avoid: Holding rails while running
Incline Walking
Primary muscle • Glutes, Calves • Beginner
20–30 min
How to do it
  1. Set incline 5–10% at walking speed 3–4.5 km/h.
  2. Walk tall without leaning on console.
  3. Push through heels to activate glutes.
  4. Alternate flat/incline intervals to manage fatigue.
Breathing: Steady, control incline before speed.
Tip: Shorter steps on higher incline.
Avoid: Holding incline and leaning backward
Machine Details
  • Equipment: Treadmill
  • Type: Cardio Conditioning Machine
  • Difficulty: Beginner — Advanced
  • Focus Muscles: Cardiovascular system, Quads, Calves
  • Auxiliary Muscles: Glutes, Hamstrings, Core
Quick Tips
  1. Attach the safety clip before increasing speed.
  2. Start with a walk, then build up speed or incline gradually.
  3. Keep your posture tall and avoid holding the rails unless needed for balance.
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