Move · Videos · Cardio · 21 min

21-Minute Beginner Treadmill Intervals: Walk, Jog and Run

21-Minute Beginner Treadmill Intervals: Walk, Jog and Run — video by Sunny Health & Fitness Play · 21:04

Video by Sunny Health & Fitness on YouTube · Open on YouTube

Certified trainer Sam Candler coaches a first treadmill session: a walking warm-up, then 20 to 40-second jogging and running efforts, each followed by a walking recovery. You choose every speed, so it suits new treadmill users and walkers ready to start jogging.

  • 21 min
  • Beginner
  • Moderate impact
  • gym machine

Good forHeart health

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Step by step 8

Tap a time to watch that step in the video.

  1. Warm-up walk: choose a comfortable pace with a natural stride. 1:02
  2. Warm-up jogs: three 20-second jogs at any pace with walks between; slow down with the treadmill. 1:45
  3. Set 1: jog for 20 seconds, then go a little faster for 10, then walk; done twice. 5:43
  4. Two more: 20 seconds of jogging, then 20 seconds a little faster, walking after each. 8:44
  5. Set 2: two 30-second efforts at your faster pace, with feet landing under your body. 12:45
  6. Two 40-second runs, arms swinging by your sides, with a walk to recover between. 15:45
  7. Cool-down: walk to let your breathing settle, then slow to a stop with the treadmill. 18:03
  8. Hamstring and calf stretch on the treadmill: heel forward, toes up, hips back; then the left leg. 19:22

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Slow down with the treadmill instead of jumping off to the sides
  • Take shorter steps so your feet land under your body, arms swinging by your sides
  • Go by feel; your speed is just a note for next time

What it works

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Joints it uses 2 takes load

  • Knees takes loadjogging and running intervals
  • Ankles & feet takes loadjogging and running intervals
  • Hips moveswalking, jogging and running
  • Jumping or hopping. Impact goes through the ankles, knees and hips.

Easier option from the coach: Every speed is your choice; jog at walking pace if you like

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Sunny Health & Fitness; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety