Treadmill Workout Guide


There is no better fitness/calorie burner than walking, jogging and running and a treadmill in the home is the best way to keep these benefits topped up year round. Whether you choose to walk, jog or run and a treadmill allows you to enjoy your exercise no matter the weather! Elite Fitness carries the largest range of treadmills online and in-store from the world’s leading international brands including ProFormNordicTrackFreeMotionImpulse, and our very own Elite Series. Following a structured treadmill, a programme is a great way to maximise your workout time so follow one of our programs and reach your goals quicker.

Congratulations on purchasing your new treadmill and investing in your health!

No matter what your objective is, you will need some help in getting there and we have devised a workout programme to get you on your way!

Your new treadmill is a very versatile fitness product whether you will be walking on an 8% incline to minimise impact and burn more calories while targeting your glutes or running intervals to improve your ½ marathon time a treadmill, this workout guide will help you achieve this.

See below for our programmes so you can get the most from your Treadmill, whatever your objective make sure to keep hydrated, warm up and cool down and most of all enjoy yourself!

Getting bored? Go to for inspirational programme alternatives.


It is best practice always warm-up before exercising as it increases the blood flow, preparing the muscles for activity, building your heart rate and cardiovascular system to reduce the risk of injury and strains.

You may choose to warm up with a light/brisk walking pace for 5-10 minutes before stopping and performing some simple stretches.

Hamstring Stretch (Standing) Keep your knees slightly bent and slowly lean forward, back and shoulders relaxed, reaching towards your toes. You should feel the tension and slight discomfort in your hamstring muscles.Hold for 15-20 seconds. Repeat 2-3 times. Hamstrings Stretch (Seated)Sitting on the floor preferably on a mat, put one leg straight, the other inward and close to the inside of the straight leg. Lean forward from the hips, reaching towards your toes.Hold for 10-15 seconds, and relax. Repeat 3 times. 
Crus and Feet Tendon StretchesStanding with two hands on the wall or tree, one leg behind. Keeping your legs straight and the heel on the ground, lean forward towards the wall or tree.Hold for 10-15 seconds, and relax. Repeat 3. Quadriceps StretchesKeeping your balance with your left hand holding onto a wall or stationary fixture, grasp your right foot with your right hand and stretch your right heel toward your buttocks slowly, until you feel the stretch in the front of your thigh.Hold for 10-15 seconds, and relax. Repeat 3 times
Sartorius (Inner Muscles of the Thigh) Muscle StretchesSitting down with the soles of your feet or shoes together and your knees positioned outward. Pull your feet towards your groin until you can feel the stretch.Hold for 10-15 seconds, and relax. Repeat 3 times. PRO TIP: Also it’s as equally important to stretch after exercise to help prevent any muscle soreness setting in the next few days. Repeat the stretches above post workout.


  • If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, STOP the workout at once.  CONSULT A PHYSICIAN IMMEDIATELY.
  • No matter if you are an elite athlete or a weekend warrior, it is essential to drink enough water before, during and after exercise. Dehydration will stop you from getting the most out of your workout and feeling tip-top!
  • Before using the machine to exercise, always do stretching exercises to properly warm up.
  • Always wear appropriate workout clothing when exercising. Dress accordingly to the temperature and do not wear loose clothing that could become caught in the machine. Sporting shoes are recommended when using the treadmill.
  • Use the machine only for its intended use
  • Keep children and pets away from the machine at all time. DO NOT leave children unattended in the same room with the machine.
  • Disabled persons should not use the machine without a qualified person or physician in attendance.
  • Only one person at a time should use the machine.
  • Inspect and tighten all the loose parts before this equipment is used.
  • Keeps hands away from moving parts.
  • Position the machine on a clear, leveled surface. DO NOT use the machine near water or outdoors.
  • Inspect the machine before each use; make sure all of the connections are tightly secured.
  • Do not place any sharp object around the machine.
  • And lastly, ensure that you know how to operate your machine – check that your speed, incline and emergency stop is functional. Never operate the machine if the machine is not functioning properly.

Now let’s get to it!

These exercise guides are to help you work up a sweat, no matter what your level of fitness is – be beginner through to advanced.

Intermediate walking/jogging

45-minute walking/jogging interval training will need to change MPH to KM/h

3.5mph = 5.5 km/h

4mph =  6.2 km/h

4.5 mph = 7km/h

5 mph = 8km/h

Advanced Running HIIT workout

20-minute HIIT workout

6 mph = 9.6 km/h

7.5 mph = 11.2 km/h

8mph= 12.5 km/h


Heart Rate can be measured by using the radial (wrist) or carotid (neck) pulse using your index and middle fingers, counting the beats for 10 seconds and multiplying by 6. Alternatively, the use of a Wireless Telemetry Heart Rate strap and a watch will give you an accurate Beats Per Minute (BPM) reading.220 – AGE = TMHR (Theoretical Maximum Heart Rate) TMHR x 85% = (Upper Training Limit) bpm (Beats per Minute) TMHR x 65% = (Lower Training Limit) bpmExample:220 – 39 = 181 bpm181 x 85% (0.85) = 154 bpm (Upper Training Limit)181 x 65% (0.65) = 118 bpm (Lower Training Limit)

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