20 Min Interval Walking Treadmill Workout for Beginners

Let’s get walking! For those of you with a treadmill at home, join Sunny Trainer Sydney for this fun walking workout that’s perfect for beginners! In this workout, you’ll get the chance to play with different speeds and intensities and get a feel for walking on your treadmill. Learn the basics and work up a sweat as Sydney provides her top pointers and proper form tips for exercising on a treadmill!

20 Min Interval Walking Treadmill Workout for Beginners
Workout Length: 20-Minute
Workout Level: Beginner
Trainer: Sydney Eaton

WORKOUT DETAILS
🔥 0:00 | Intro

WARMUP – 3 MINS
🔥 0:47 | Warmup: Speed 2.0 MPH – 2.5 MPH
🔥 2:32 | Warmup: Speed 2.5 MPH

INTERVAL SET 1
🔥 3:34 | Interval Set 1: Speed 3.0 MPH – 30 sec
🔥 4:05 | Interval Set 1: Speed 2.0 MPH – 30 sec
🔥 4:35 | Interval Set 1: Speed 3.5 MPH – 30 sec
🔥 5:07 | Interval Set 1: Speed 2.0 MPH – 30 sec
🔥 5:44 | Interval Set 1: Speed 4.0 MPH – 30 sec
🔥 6:21 | Recovery: Speed 2.0 MPH – 60 sec

INTERVAL SET 2
🔥 7:36 | Interval Set 2: Speed 3.0 MPH – 60 sec
🔥 8:40 | Interval Set 2: Speed 2.0 MPH – 30 sec
🔥 9:12 | Interval Set 2: Speed 3.5 MPH – 60 sec
🔥 10:09 | Interval Set 2: Speed 2.0 MPH – 30 sec
🔥 10:48 | Interval Set 2: Speed 4.0 MPH – 60 sec
🔥 11:58 | Interval Set 2: Speed 2.0 MPH – 60 sec

INTERVAL SET 3
🔥 12:56 | Interval Set 3: Speed 3.0 MPH – 90 sec
🔥 14:25 | Interval Set 3: Speed 2.0 MPH – 30 sec
🔥 15:13 | Interval Set 3: Speed 3.5 MPH – 90 sec
🔥 16:41 | Interval Set 3: Speed 2.0 MPH – 30 sec
🔥 17:14 | Interval Set 3: Speed 4.0 MPH – 90 sec

COOLDOWN
💨 18:41 | Cooldown: Speed 2.0 MPH – 2 mins

END WORKOUT

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[danical]

Thank you so much for this! I do it every morning and it gets easier each time!

[rg]

Hey y’all. I just wanted to say this in hopes that I can motivate somebody. I was close to giving up after 2 weeks cause I thought I didn’t see any results, but today I looked in the mirror and I do see a difference. It really does creep up on ya! Do not give up!
Even if it doesn’t show at first, your body is becoming healthier and stronger and that’s all that matters.
You will see a physical difference soon so keep pushing!

Thank you Sydney for this workout !

[terik]

I love this workout! I am obese, old and out of shape, but with a few modifications I have been doing this 3x a week for about 8 weeks. I have been adjusting the walking speeds to work with my short legs and out of shape body. Instead of 3.0, 3.5, and 4.0 for the interval speeds, I started out at 2.5, 2.8, and 3.0. As I get better I have upped the speeds. I am now at 2.8, 3.1, and 3.4. Any faster than that and I'm jogging. I'm definitely not ready for that yet! I have always walked at an incline of 3 but have worked my way up to 5. I figure this makes up a little for not doing the higher speeds. Sydney is very encouraging through the whole video and keeps you motivated to make it to the finish!

[SparkleSister]

Walking on the treadmill is usually tedious and boring, but not with you! You make it go quickly and keep things positive. Now that I found this video, I think I could do this regularly! Thanks for posting stuff for beginners and inspiring confidence in me!

[trishhickson]

I just got a treadmill and did this immediately after setting it up. I’m 69 and was delighted to find the whole workout fairly easy! I did it one and a half times. I had an incline but no idea what because I haven’t worked that out yet! It didn’t feel at all boring because of the variety of speeds. I’m pretty fit from YouTube workouts and daily yoga. I did certainly sweat though 🥵

[dr.shakingmyhead]

Day 1 Dear Lord give me Strength I know I can do it 💪

[mustangman]

Thank you thank you thank you I retired now and I use his everyday 20-minute workout thank you thank you

[ashmitakumar]

Just finished my first day. Had been working out on the treadmill for almost two weeks now and this was the most satisfying workout, a bit challenging at first

[patrany]

Bought my first ever treadmill for home. Got the SFT7515 from Marketplace. Best purchase ever. Just finished my first day after six months of inactivity. At 60+ I cannot afford to be inactive. It helps my cardiovascular system as well as my brain as new studies show that physical activity can help in preventing Alzheimer’s. Thank you for making it look so easy

[dasori]

It's really nice practice program for beginners. Your narration, your command gives me a energy and makes it much easier to workout . I really appreciate it !

[kimweckwert]

Just getting back into exercising on a regular basis. This beginner's interval treadmill walking workout was perfect. It challenged me, yet was not so difficult that I wanted to stop and not finish it. Wonderful instructor. Thank you Sunny Health & Fitness!!

[jessejamesify]

This is my favorite work out and video I’ve found so amazing.

[handmaidenofthelord]

I did this last night on my new sft7917 at the highest rate of 2.6. I was still in my work clothes. I was not comfortable. I absolutely loved the music and trainer. She is flawless. This is the best investment I’ve made in my life

[annblythe]

I just received my new Sunny treadmill a couple of weeks ago. I'm doing this workout regularly. I really like it. I have a fixed incline of 4% on my model. I feel stronger and able to push my endurance. I need to hold the rails, but let go for longer periods at the slower speeds. I stay at 3.5 for now. I know that will change the more I workout. She is a good instructor and doesn't call me peloton!!

[mariansims]

Happy Friday Sunny. Thank You so much.I’m 64 years young with no underline issue Thank God.
I’ve gotten up to 4.4 so far👏🏽👏🏽👏🏽

[melissan]

Thank you thank you thank you! This was great. I did this 3 times in an hour, added some incline of 3-6 between sets and I was sweating balls😅burned 400 calories in 1 hour

[manamahamed]

Your my go to YouTube person for walking 🚶‍♀️

[deebrake]

Thank you for making an approachable video for someone like me who wants to use my new treadmill. My treadmill is same brand and although few steps below the model shown here works very well.

[kkwyycc]

Omg this kicked my ass. I finally found a beginner's treadmill workout that's perfect for me. I'm not at all active yet my treadmill has been sitting collecting dust for a long time. I watched your video first to see if I could do this and it looked easy but man was I wrong. The first two intervals were surprisingly easy enough for an obese person like me to do then the third really got me. I had to lightly jog at 4.0mph. I felt so much better and I really was proud of myself. I plan to stick with this everyday until I can challenge myself. Thank you again!

[nysy]

Thanks for uploading this workout! Please upload more of these types of treadmill workouts, 😀