Home » Simplify Family Life » Health and Wellness » 30 Minute Fat Burning Treadmill Workout for Beginners

30 Minute Fat Burning Treadmill Workout for Beginners

If you want to lose weight and you are just beginning to exercise, walking is an excellent choice. This 30 minute fat burning treadmill workout is perfect to achieve the results you are hoping for.

Feet walking on treadmill: beginner treadmill workout

30 Minute Fat Burning Treadmill Workout for Beginners

This 30 minute treadmill workout is the perfect way to walk and lose weight.

The speed varies between 3.0 mph to 4.0 mph, which is a quick walking pace.

The change in incline will help you enter the fat burning zone to help you melt away the pounds.

Why This Walking Workout Works

Over the years I have found that hopping on the treadmill at a steady pace for 30 minutes is SUPER boring.

The time drags by and within 10 minutes I am ready to stop.

But when you are a beginner a treadmill is a convenient way to start working out.

This workout will keep you on your toes so you won’t have time to get bored 😉

You’ll notice that this workout routine keeps the pace at a slower speed which will help to keep this workout doable, while still allowing you to be challenged.

You will also see that there are changes in incline which will raise and lower your heart rate in addition to scorching extra calories.

Take a look below and notice the changes in time, speed and incline.

Those changes will help this fat burning treadmill workout go by quickly because in a few minutes you will be changing your pace or the incline.

The incline will also target your glutes, hamstrings and calves for additional toning. Heck Yeah!

Time (in minutes)Speed (MPH)


0-4 (4 minute warm up)



4-5 (1 minute)



5-8 (3 minutes)



8-9 (1 minute)

9-12 (3 minutes)3


12-13 (1 minute)


13-16 (3 minutes)



16-17 (1 minute)4


17-20 (3 minutes)

20-21 (1 minute)4


21-24 (3 minutes)

24-25 (1 minute)4


25-30 (4 minute cool down)



Participate at your own risk. Always consult a physician before starting any workout program.

See what I mean? Every few minutes you are either changing the speed or incline. No time to get bored!

Treadmill Walking Workout Tips for Success

  • Invest in a good walking shoe – your feet will thank you!
  • Stay hydrated – drink water before, during and after your workout.
  • Find an accountability partner – someone who will do the workout along with you and encourage you on the days that you feel like “taking a break”.
  • Listen to great music – Music is a very powerful motivation tool. Create a playlist, or use Pandora or Spotify. Once you find the right music you will want to keep moving even when the workout is over.
30 minute fat burning treadmill workouts for beginners

There you have it mama! A simple 30 minute walking workout that will help you reach your health and fitness goal. With NO JOGGING! Yay!

Related Post: 20 Minute Workouts that are Perfect for Busy Moms

We would love to hear from you! What is your biggest fitness challenge? Please comment below!


Leave a Reply