A trainer says this 30-minute treadmill walking workout will help you keep active during winter

Your perfect winter walking workout is here

Man walking on treadmill in a domestic setting
(Image credit: Getty Images / Jacob Wackerhausen)
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As the days grow ever shorter and the weather more unpredictable, going outdoors for a walk may be the last thing you want to do. Thankfully, you can gain many of the same benefits indoors, with the help of a treadmill.

Jennifer Scherer, a medical exercise specialist, certified personal trainer and owner of Fredericksburg Fitness Studio, explains how treadmill walking can form part of a balanced workout plan.

“Treadmill walking is an excellent alternative to outdoor walking because it allows you to control pace, incline and duration, making it easy to stay consistent regardless of weather or terrain,” she says.

“Outdoor walking offers natural terrain variation and fresh air, but treadmill walking can replicate hills and challenges through incline adjustments. For cardiovascular fitness, calorie burn and joint-friendly movement, treadmill walking is just as effective—especially with interval or incline variations.”

Try Scherer’s recommended 30-minute treadmill walking workout below, or save this article for next time outdoors looks uninviting.

1. Warm-up

Time: 5min Speed: 2.5mph-3mph Incline: 0%

Form tips: Stand up straight with your shoulders relaxed and your core engaged. Swing your arms in a way that feels natural and not forced.

2. Brisk walk

Time: 5min Speed: 3.5mph-4mph Incline: 1%

Form tips: Maintain a natural heel-to-toe stride (ensure you’re not tip-toeing). Keep a slight bend in your knees and maintain your upright posture.

3. Incline intervals

Time: 6min

Complete the following twice.

  • Time: 2min Speed: 4mph Incline: 3%
  • Time: 1min Speed: 4.2mph Incline: 0%

Form tip: Lean slightly into the incline with your chest lifted and your core engaged.

4. Speed intervals

Time: 6min

Complete the following twice.

  • Time: 2min Speed: 4.5mph Incline: 0%
  • Time: 1min Speed: 3.7mph Incline: 0%

Form tips: Engage your core, swing your arms to help you maintain the pace and keep your posture tall.

5. Cool-down

Time: 8min Speed: 2.5mph-3mph Incline: 0%

Form tips: Slow down gradually, taking deep breaths and relaxing your shoulders.

Shop walking shoes

If you need to upgrade your walking shoes, here are the top three picks from Fit&Well’s guide to the best walking shoes.

Lou Mudge
Lou Mudge
Fitness Writer

Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for Space.com and Pet's Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.


Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health.

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