The Treadmill Walk Plan For Overweight Beginners

Treadmill Running

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By Simon Gould

Overweight beginners have a challenge when it comes to working out. You can workout outside and find a route to walk on. Though you may have a set number of minutes you want to walk for. This is not always convenient to do outside. You need some sort of timer with you.

With a treadmill you have the timer on the console so you can vary your walk when a certain number of minutes is up. The treadmill will also have an incline level that you can use to help your workouts. Outside you just can't magically reproduce hills. Or select how steep they are. These are ideal for an overweight walk plan.

Advice before doing the plan

As with any other workout we advise you to have a few minutes warm up and cool down before and after each session. Something less than the intensity you would walk at during the actual workout. Make sure you have a bottle of water with you to keep yourself hydrated. Wear comfortable shoes and even running shoes if you have them.

This walk plan is designed to give you weight loss. It's designed for the individual who may struggle to walk long distances (consult with a doctor before doing an exercise program, even this walking). This plan will increase with intensity and incline as the weeks pass by. Don't feel you have to strictly abide by it. All exercise is good exercise.

If you're finding a week difficult then redo the previous one until you can advance forward. There are inclines in this plan, feel free to adjust this level on the fly if you're finding it difficult. Exercise 3 times a week using one workout for each day. The aim is toy have a stable foundation of weight loss as the weeks go by.

Treadmill Running

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The treadmill walk plan

Don't forget the few minutes of warm and cool down of slow walking. Where you see the "x2" then repeat the exercises twice. You see the walk time per day below and this will increase as well as the incline each week. The aim at the end of the plan is to get you walking briskly for 30 minutes per day in 12 weeks.

Week 1

  • Workout 1 - Walk 2 minutes, walk 2 minutes incline 1% x 2
  • Workout 2 - Walk 2 minutes, walk 2 minutes incline 1% x 2
  • Workout 3 - Walk 2 minutes, walk 2 minutes incline 1% x 2
  • Walk time - 8 minutes per day

Week 2

  • Workout 1 - Walk 3 minutes, walk 2 minutes incline 1% x 2
  • Workout 2 - Walk 3 minutes, walk 2 minutes incline 1% x 2
  • Workout 3 - Walk 3 minutes, walk 2 minutes incline 1% x 2
  • Walk time - 10 minutes per day

Week 3

  • Workout 1 - Walk 3 minutes, walk 2 minutes incline 2% x 2
  • Workout 2 - Walk 3 minutes, walk 2 minutes incline 2% x 2
  • Workout 3 - Walk 3 minutes, walk 2 minutes incline 2% x 2
  • Walk time - 10 minutes per day

Week 4

  • Workout 1 - Walk 4 minutes, walk 2 minutes incline 2% x 2
  • Workout 2 - Walk 4 minutes, walk 2 minutes incline 2% x 2
  • Workout 3 - Walk 4 minutes, walk 2 minutes incline 2% x 2
  • Walk time - 12 minutes per day

Week 5

  • Workout 1 - Walk 4 minutes, walk 3 minutes incline 2% x 2
  • Workout 2 - Walk 4 minutes, walk 3 minutes incline 2% x 2
  • Workout 3 - Walk 4 minutes, walk 3 minutes incline 2% x 2
  • Walk time - 14 minutes per day

Week 6

  • Workout 1 - Walk 5 minutes, walk 3 minutes incline 2% x 2
  • Workout 2 - Walk 5 minutes, walk 3 minutes incline 2% x 2
  • Workout 3 - Walk 5 minutes, walk 3 minutes incline 2% x 2
  • Walk time - 16 minutes per day

Week 7 (The incline gets higher here)

  • Workout 1 - Walk 5 minutes, walk 3 minutes incline 3% x 2
  • Workout 2 - Walk 5 minutes, walk 3 minutes incline 3% x 2
  • Workout 3 - Walk 5 minutes, walk 3 minutes incline 3% x 2
  • Walk time - 16 minutes per day

Week 8

  • Workout 1 - Walk 5 minutes, walk 4 minutes incline 3% x 2
  • Workout 2 - Walk 5 minutes, walk 4 minutes incline 3% x 2
  • Workout 3 - Walk 5 minutes, walk 4 minutes incline 3% x 2
  • Walk time - 18 minutes per day

Week 9

  • Workout 1 - Walk 6 minutes, walk 4 minutes incline 3% x 2
  • Workout 2 - Walk 6 minutes, walk 4 minutes incline 3% x 2
  • Workout 3 - Walk 6 minutes, walk 4 minutes incline 3% x 2
  • Walk time - 20 minutes per day

Week 10

  • Workout 1 - Walk 6 minutes, walk 5 minutes incline 3% x 2
  • Workout 2 - Walk 6 minutes, walk 5 minutes incline 3% x 2
  • Workout 3 - Walk 6 minutes, walk 5 minutes incline 3% x 2
  • Walk time - 22 minutes per day

Week 11

  • Workout 1 - Walk 8 minutes, walk 5 minutes incline 3% x 2
  • Workout 2 - Walk 8 minutes, walk 5 minutes incline 3% x 2
  • Workout 3 - Walk 8 minutes, walk 5 minutes incline 3% x 2
  • Walk time - 26 minutes per day

Week 12

  • Workout 1 - Walk 10 minutes, walk 5 minutes incline 4% x 2
  • Workout 2 - Walk 10 minutes, walk 5 minutes incline 4% x 2
  • Workout 3 - Walk 10 minutes, walk 5 minutes incline 4% x 2
  • Walk time - 30 minutes per day

If you're finding any of the walks easy then up the incline yourself. The idea is to get you challenging your fitness level. To do something that you may not have done before. And establish some weight loss for you to build upon. These weeks show a commitment and it should be comfortable and easy to carry it on.

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Meet The Author

Simon Gould

I'm Simon Gould. I've been around treadmills my whole life. From running on them at an early age to working in treadmill dept's of national stores. I've run outside and I've run on treadmills and I prefer running on treadmills. I still run on one nearly every day and love it.

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