By Jason and Sophie DeHenzel
Walking is quite possibly one of the most underrated forms of exercise. Not only is it a great way to jump-start a fitness routine, but it can also serve as active recovery between strength-training days and can contribute to fat loss. It’s also an excellent way to move the body in a low-impact way.
Regardless of your fitness level or goals, walking can be beneficial for improving your overall health. To get started, we have put together a three-day plan that can be performed on consecutive days or alternated with a day of strength training or rest. Our treadmill routines incorporate speeds and inclines based on the average person, but feel free to adjust the levels as necessary. For beginners, the intensity should be moderate, and for more advanced fitness levels, the intensity should be moderate to high.
Day One: 30-Minute Treadmill Routine at Steady State
0:00-5:00: Set incline to 1% and walk at 3 mph pace
5:00-15:00: Increase speed to 3.5 mph
15:00-25:00: Increase speed to 3.8 mph
25:00-30:00: Decrease speed to 3 mph
Day Two: 30-Minute Treadmill Routine with Alternating Speed Intervals
0:00-5:00: Set incline to 1% and walk at 3 mph pace
5:00-6:00: Increase speed to 3.5 mph
6:00-7:00: Increase speed to 4 mph
7:00-8:00: Decrease speed to 3.5 mph
8:00-9:00: Increase speed to 4 mph
9:00-10:00: Decrease speed to 3.5 mph
10:00-11:00: Increase speed to 4 mph
11:00-12:00: Decrease speed to 3.5 mph
12:00-13:00: Increase speed to 4 mph
13:00-14:00: Decrease speed to 3.5 mph
14:00-15:00: Increase speed to 4 mph
15:00-16:00: Decrease speed to 3.5 mph
16:00-17:00: Increase speed to 4 mph
17:00-18:00: Decrease speed to 3.5 mph
18:00-19:00: Increase speed to 4 mph
19:00-20:00: Decrease speed to 3.5 mph
20:00-21:00: Increase speed to 4 mph
21:00-22:00: Decrease speed to 3.5 mph
22:00-23:00: Increase speed to 4 mph
23:00-24:00: Decrease speed to 3.5 mph
24:00-25:00: Increase speed to 4 mph
25:00-30:00: Decrease speed to 3 mph
Day Three: 30-Minute Treadmill Routine with Incline Intervals
0:00-5:00: 3% incline, 3.0 mph
5:00-7:00: 5% incline, 3.4 mph
7:00-8:00: 7% incline, 3.4 mph
8:00-9:00: 9% incline, 3.4 mph
9:00-10:00: 12% incline, 3.4 mph
10:00-11:00: 9% incline, 3.4 mph
11:00-12:00: 7% incline, 3.4 mph
12:00-14:00: 5% incline, 3.4 mph
14:00-15:00: 7% incline, 3.4 mph
15:00-16:00: 9% incline, 3.4 mph
16:00-17:00: 12% incline, 3.4 mph
17:00-18:00: 9% incline, 3.4 mph
18:00-19:00: 7% incline, 3.4 mph
19:00-20:00: 5% incline, 3.4 mph
20:00-21:00: 7% incline, 3.4 mph
21:00-22:00: 9% incline, 3.4 mph
22:00-23:00: 12% incline, 3.4 mph
23:00-24:00: 9% incline, 3.4 mph
24:00-25:00: 7% incline, 3.4 mph
25:00-30:00: 5% incline, 3.0 mph
Jason DeHenzel has trained some of New York’s most prestigious clients, including high-profile lawyers, advertising executives, movie producers and musicians. Sophie DeHenzel is a Pn1-certified nutritionist and former downhill ski racer. The pair founded DeHenzel Training Systems, a 2015 Home-Based Business of the Year from the Loudoun County Chamber of Commerce. DeHenzel Training Systems develops customized fitness plans for clients of different abilities, experience and commitment. Find out more at dtsnova.com.