30 minute treadmill challenge

About this 30 minute treadmill challenge

30 minute treadmill challenge

Intensity level: beginner

Benefits: this challenge will improve your cardio fitness as well as toning up your legs

Safety: please read the general safety information here

Warm up/cool down: warm up and cool down each day with 5 minutes walking at 3mph at zero incline. This leaves 20 minutes walking at whatever speed/incline is shown on the chart for each day.

What you need: flat, comfortable footwear and – obviously – a treadmill. See a treadmill buying guide here. You should also have a drink of water to hand so that you can take frequent sips to avoid dehydration.

 30 minute treadmill challenge chart

Warm up and cool down every day with 5 minutes at 3mph/zero incline. The remaining 20 minutes should be done at whatever speed/incline is shown in the chart.

30 minute treadmill challenge CHART

How much cardio exercise do you need?

Cardio exercise is any type of physical activity that gets your heart rate up and your blood flowing. It is important for overall health and can help to reduce your risk of heart disease, stroke, type 2 diabetes, and some types of cancer.

The American Heart Association (AHA) recommends that adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. You can also do a combination of moderate- and vigorous-intensity activity.

Moderate-intensity activity means that you can talk but not sing while you are doing it. Vigorous-intensity activity means that you cannot talk while you are doing it.

Here are some examples of moderate-intensity aerobic activity:

  • Brisk walking
  • Swimming
  • Biking
  • Dancing

Here are some examples of vigorous-intensity aerobic activity:

  • Running
  • Jumping rope
  • Playing sports

As this challenge progresses, the intensity level moves from moderate towards vigorous.

Related to 30 minute treadmill challenge

6 week running challengeRunning weight loss challenge

Further reading

NHS England – Physical activity guidelines for adults aged 19 to 64