Boost Your Step Count: 4 Treadmill Walking Workouts to Try Today

Published on November 15 by Matt

Walking on a treadmill might seem like a simple way to get in your daily steps, but with the right workouts, you can transform a basic walk into an efficient, calorie-burning, and body-toning session. Whether you’re aiming to lose weight, improve cardiovascular health, or simply stay active, adding variety to your treadmill workouts can help you meet your fitness goals faster. If you're looking to up your daily step count without spending hours at the gym, these four treadmill walking workouts will keep you moving and make every step count.

Why Use the Treadmill for Walking Workouts?

Walking on a treadmill has numerous benefits: it’s low-impact, easy on the joints, and adjustable to suit all fitness levels. It allows you to control speed, incline, and duration, which can help you target specific fitness goals—whether that’s increasing endurance, burning fat, or simply getting more active each day.

By introducing some variety into your walking routine, you'll keep things interesting, engage different muscle groups, and maximize your calorie burn. Below are four treadmill walking workouts designed to help you up your daily step count while challenging your body in new ways.


1. Basic Brisk Walk

If you’re new to exercise or looking for a steady, low-impact option, the Basic Brisk Walk is a great place to start. This workout is perfect for those who want to gradually increase their step count while focusing on maintaining a brisk pace and proper walking form.

How to Do It:

  • Warm-up: 5 minutes at a slow pace (2.0 mph)
  • Workout: Walk briskly at a moderate pace (3.5–4.0 mph) for 20-30 minutes. Make sure your steps are quick and purposeful, not a leisurely stroll.
  • Cool down: 5 minutes at a slower pace to bring your heart rate down.

Key Benefits:

  • Low-impact, easy to follow
  • Great for beginners
  • Builds endurance without over-exerting

The Basic Brisk Walk is an ideal daily workout for those who want to stay active but aren’t looking for high-intensity activity. As you get used to the pace, you can increase the duration or try adding an incline for an extra challenge.


2. Hill Intervals

Want to add a little more challenge to your walking routine? The Hill Interval Workout involves alternating between flat surfaces and an incline, mimicking walking uphill. This workout helps tone your glutes, legs, and core while increasing your heart rate for more efficient calorie burning.

How to Do It:

  • Warm-up: 5 minutes at a slow pace (2.0 mph)
  • Workout:
    • Walk at 3.5 mph on a 0% incline for 3 minutes.
    • Increase the incline to 5–8% and walk for 2 minutes.
    • Repeat this cycle for 30–45 minutes, alternating between flat and inclined walking.
  • Cool down: 5 minutes at a slower pace (2.0 mph) with a 0% incline.

Key Benefits:

  • Burns more calories by increasing intensity
  • Tones legs, glutes, and core
  • Builds cardiovascular endurance

This workout is perfect for anyone who wants to step up their treadmill walking game. The alternating inclines simulate hill walking, which strengthens muscles while boosting cardiovascular fitness. Plus, the intervals keep the workout dynamic and engaging.


3. Speed Intervals

If you want to increase your step count and improve your fitness level, Speed Intervals are a great way to challenge your body. This workout involves alternating between faster walking speeds and slower recovery periods, improving both your speed and endurance.

How to Do It:

  • Warm-up: 5 minutes at a moderate pace (2.5 mph)
  • Workout:
    • Walk at 3.5 mph for 2 minutes.
    • Increase the speed to 4.5 mph for 1 minute.
    • Repeat this cycle for 30 minutes, alternating between faster and slower speeds.
  • Cool down: 5 minutes at a slower pace (2.0 mph).

Key Benefits:

  • Increases calorie burn
  • Improves cardiovascular health
  • Enhances stamina and endurance

Speed intervals keep your body on its toes, alternating between a comfortable pace and a challenging sprint. By increasing your walking speed periodically, you'll push your cardiovascular limits and burn more calories in less time.


4. Fat-Burning Power Walk

This high-intensity workout, known as a Fat-Burning Power Walk, is designed to burn calories quickly by combining brisk walking with short bursts of speed. It’s a great way to increase your daily step count while targeting fat loss.

How to Do It:

  • Warm-up: 5 minutes at a slow pace (2.0 mph)
  • Workout:
    • Walk briskly at 3.5 mph for 2 minutes.
    • Increase to 4.5 mph (or faster) for 1 minute.
    • Repeat the cycle for 30–45 minutes.
  • Cool down: 5 minutes at a slower pace (2.0 mph).

Key Benefits:

  • High-calorie burn
  • Targets fat loss
  • Improves endurance and speed

The Fat-Burning Power Walk is an excellent choice if you want to maximize your calorie burn while building strength and endurance. The intervals of speed walking raise your heart rate and improve your metabolic rate, helping you burn fat both during and after the workout.