11 Week 30 Minute

Beginner Treadmill Workout Program

If you want to get into jogging and lose weight, try this 11 week 30 minute beginner treadmill workout program.

Aerobic exercise is good for so many things. Working up a sweat is good for your lungs, heart, blood vessels, brain, muscles, and skin.

In addition cardiovascular exercise (cardio) is important for maintaining a healthy weight and is essential for weight loss.

If you want to start working out, here is a 30 minute treadmill workout program.

Beginner Treadmill Workout Program

11 Weeks to Go from Walking to Jogging

This program is designed for the person who is not in good shape but wants to lose weight and really improve fitness levels.

This 11 week treadmill program is easy to follow. In the first week you simply start by walking on a treadmill for 30 minutes and by the 11th week you'll be jogging for 30 minutes.

Each week progresses by adding 30 seconds of jogging in 5 minute intervals, until by the 11th week you'll just jog for the entire 30 minutes.

You should complete each workout at least 3 times before moving on to the next week's workout. Also, adjust the speeds as you need to in order to complete the workout.

Here's the Beginner Treadmill Workout Program:

Week 1: Walk continuously for 30-60 minutes between 3.0 mph and 4.0 mph. Repeat this workout 3-4 times during the first week. This is just to get you going. If you're somewhat active you can skip this week and go straight to week 2.

The next 9 treadmill workouts are interval workouts. This just simply means that you walk then jog, then walk then jog for 30 minutes.

30 minute Interval Workouts (walk-jog-walk-jog)

Week 2: Walk for 4:30 between 3.0 and 4.0 mph then jog for 30 seconds at a speed between 4.5 and 5.0 mph. After jogging for 30 seconds go back to a walking speed for 4:30. Repeat this pattern 6 times until you reach 30 minutes.

Week 3: Walk for 4 minutes between 3.0 and 4.0 mph then jog between 4.5 and 5.0 mph for 1 minute. Repeat 6 times until you've completed 30 minutes.

Week 4: Walk for 3:30 minutes between 3.0 and 4.0 mph and then jog for 1:30 between 4.5 and 5.5 mph. Repeat 6 times until you've completed 30 minutes.

Week 5: Walk for 3 minutes between 3.0 and 4.0 mph and then jog for 2 minutes between 4.5 and 5.5 mph. Repeat 6 times until you've completed 30 minutes.

Week 6: Walk for 2:30 minutes between 3.0 and 4.0 mph and then jog for 2:30 minutes between 4.5 and 5.5 mph. Repeat 6 times until you've completed 30 minutes.

Week 7: Walk for 2 minutes between 3.0 and 4.0 mph and then jog for 3 minutes between 4.5 and 6.0 mph. Repeat 6 times until you've completed 30 minutes.

Week 8: Walk for 1:30 minutes between 3.0 and 4.0 mph and then jog for 3:30 minutes between 4.5 and 6.0 mph. Repeat 6 times until you've completed 30 minutes.

Week 9: Walk for 1 minute between 3.0 and 4.0 mph and then jog for 4 minutes between 4.5 and 6.0 mph. Repeat 6 times until you've completed 30 minutes.

Week 10: Walk for 30 seconds between 3.0 and 4.0 mph and then jog for 4:30 between 4.5 and 6.0 mph. Repeat 6 times until you've completed 30 minutes.

The last workout is a continuous treadmill workout.

Week 11: Jog for 30 minutes between 4.5 and 6.0 mph. Do your best not to take any breaks, but if you're really out of breath simply walk for 30 seconds to 1 minute and then go right back to your jogging speed.

Conclusion

By the end of this beginner treadmill workout program, you will be shocked by how much better you feel and how strong and fit you are.

Once you get in shape, stay consistent and keep working at it. Also, listen to your body. Stretch afterwards for 10-15 minutes, and wear good supporting shoes.

There's no time like the present, so pick a day in the very near future and start this 30 minute beginner treadmill workout program.

Yours in Health,

Dr. Charles

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