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Last updated February 2, 2026
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cardio
Walking On Treadmill
Walk with a natural stride. Keep your chest up and shoulders back. This is great for active recovery or warming up.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Push
- Type
- Aerobic
- Injury Risk
- Low
- Hypertrophy
- Very Low
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
cardio
Secondary
calves
Equipment & setup
What you need and how to position yourself before starting.
Equipment
weight machines / selectorized
Movement pattern
Alternate
Posture
Standing
Tracking parameters
timedistance
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Approach the treadmill and ensure it is turned off.
- Stand on the side rails with your feet hip-width apart.
- Step 2Select Settings
- Press the power button to turn on the treadmill.
- Select your desired workout program or set the speed and incline manually.
- Step 3Start Walking
- Step onto the treadmill belt with one foot, followed by the other.
- Ensure you are centered on the belt before starting.
- Step 4Maintain Posture
- Keep your head up, looking forward, and avoid staring at your feet.
- Engage your core and keep your shoulders relaxed.
- Step 5Walking Technique
- Begin walking at a comfortable pace, allowing your arms to swing naturally by your sides.
- Land softly on your heels and roll through to your toes with each step.
- Step 6Adjust Speed and Incline
- If comfortable, gradually increase the speed or incline to enhance your workout.
- Listen to your body and adjust as needed to maintain a steady pace.
- Step 7Cool Down
- After your workout, gradually decrease the speed to a slow walk.
- Allow your heart rate to return to normal before stepping off the treadmill.
- Step 8Finish the Session
- Once you have completed your walk, press the stop button.
- Carefully step off the treadmill and stretch if needed.