Best 30 MIN HOME CARDIO ON TREADMILL

30-Minute Treadmill Cardio Workout

Warm-Up (5 Minutes)

• 2 minutes: Walk at a comfortable pace (2.5 – 3.5 mph)
• 3 minutes: Increase speed to a brisk walk or light jog (3.5 – 4.5 mph)

Main Workout (20 Minutes)

• Minutes 1-5: Jog at a moderate pace (4.5 – 5.5 mph)
• Minutes 6-10: Increase speed to a faster jog (5.5 – 6.5 mph)
• Minutes 11-15: Alternate between 2 minutes of running (6.5 – 7.5 mph) and 1 minute of walking (3.5 mph)
• Minutes 16-20: Sprint for 30 seconds (7.5 – 9.0 mph) followed by 1.5 minutes of walking (3.5 mph)

Cool Down (5 Minutes)

• 5 minutes: Gradually reduce speed back to a comfortable walk (2.5 – 3.5 mph)

Tips

• Adjust the speed according to your fitness level.
• Stay hydrated and maintain proper form throughout your workout.
• Consider using an incline (1-2%) to increase intensity without increasing speed.

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