Treadmill Running Progression — Extended Collection CARDIO 044

35-minute intermediate cardio workout for gym equipment. Includes a 5-minute warm-up, 25 minutes of timed aerobic blocks, and a 5-minute cool-down. Adjust effor

Duration

35 min

Difficulty

intermediate

Equipment

treadmill

Muscle groups

cardiovascular, legs

Exercises

1. 1. Treadmill easy jog — Warm-up

   1 sets · 5 min reps

   Jog at a conversational pace with a relaxed stride and safe belt position. Keep effort very easy and gradually increase movement range.

2. 2. Treadmill easy jog — Block 2

   1 sets · 8 min reps

   Jog at a conversational pace with a relaxed stride and safe belt position. Aim for moderate effort (RPE 5–7/10). Use a sustainable pace for the entire timed block; take brief rests as needed.

3. 3. Treadmill easy jog — Block 1

   1 sets · 9 min reps

   Jog at a conversational pace with a relaxed stride and safe belt position. Aim for moderate effort (RPE 5–7/10). Use a sustainable pace for the entire timed block; take brief rests as needed.

4. 4. Treadmill easy jog — Block 3

   1 sets · 8 min reps

   Jog at a conversational pace with a relaxed stride and safe belt position. Aim for moderate effort (RPE 5–7/10). Use a sustainable pace for the entire timed block; take brief rests as needed.

5. 5. Treadmill easy jog — Cool-down

   1 sets · 5 min reps

   Jog at a conversational pace with a relaxed stride and safe belt position. Reduce effort steadily until breathing feels comfortable.