Free Online Treadmill Exercise Plan

This free online treadmill exercise plan is ideal for beginner fitness enthusiasts trying to lose weight and get in shape. Put on a pair of sneakers and some comfortable clothing for this workout. You can even watch television while you do it! If you have a pre-existing health condition, obtain clearance from your health care professional before you begin. A complete exercise program for weight loss and fitness should include both cardiovascular activity and strength training.

Warm Up: Warm up before every treadmill workout for five minutes by walking slowly on the machine with no incline at 1.5 to 2 mph for 60 seconds. Next, walk at 1.8 mph for 30 seconds on your toes and then for 30 more seconds walking on your heels. Repeat the 60-second toes and heels sequence one more time. Raise the treadmill incline to six and take long strides for one minute. To complete the warm up, return the incline to zero and increase your speed to 2.5 to 3 mph for 60 seconds.

Cool Down: Cool down for 5 minutes to conclude your free treadmill exercise session. Reduce your speed to 2.5 to 3.5 mph for three minutes. Next, reduce your speed again to 1.5 to 2.5 mph for 2 minutes.

Weeks One thru Four : Walk on the treadmill for 20 minutes at a pace of 3 to 4 mph for 20 minutes with no incline. Your total exercise time for the first through fourth weeks is 30 minutes. This includes both the warm up and cool down portions of this free treadmill exercise plan. For the first through the fourth week use the same free online treadmill exercise plan.

Weeks Five thru Eight: Add 10 minutes to your treadmill workout and walk for 30 minutes at 3 to 4 mph with no incline. Complete the warm up and cool down each time bringing the total amount of time for your workout up to 40 minutes. For weeks five thru eight complete the same free treadmill exercise routine.

Weeks Nine thru Twelve: During weeks nine thru twelve increase your free online treadmill exercise plan to by 10 minutes again, for a total of 50 minutes. Walk on the treadmill at 3 to 4 mph using no incline. Complete the warm up and cool down each time you exercise.

If your enjoyed this fitness article feel free to post a link to it in your blog or one your website. View my other featured Associated Content articles by clicking on my name "Tesl Goddess" at the top of the page.

References:
University of California at Riverside: Beginner Treadmill Workout - 12 weeks
Spine-Health: Treadmills for Exercise and Pain Relief
Centers for Disease Control and Prevention: How Much Physical Activity do Adults Need?