Treadmill Walking
Walking at a brisk pace on a flat or gently inclined treadmill. An easy-to-control, low-impact aerobic session for beginners, recovery days and warm-ups.
Primary muscles
- Cardiovascular System
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Calves (Gastrocnemius)
- Soleus
- Tibialis Anterior
- Sets
- 1
- Duration
- 20–60 min
- Rest
- 0s
How to perform
Main muscles working (thicker lines)
Starting position
Stand on the side rails with the safety clip attached, start the belt at a slow walking speed, then step on.
Walk slowly for a few minutes to warm up.
Raise the speed to a brisk pace where you can talk but not sing.
Walk tall in the middle of the belt, landing heel first and rolling through to the toes.
Swing the arms naturally and keep your hands off the rails.
Reduce the speed gradually before stopping the belt.
Breathing: Breathe steadily; you should be able to hold a conversation.
Coaching tips
Walk tall
Hands off the rails
Brisk, not leisurely
Common mistakes
Holding the handrails the whole time
Looking down at the console
Walking too slowly to raise the heart rate
Safety notes
Always attach the emergency stop clip.
Straddle the rails before starting or stopping the belt.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.