A personal trainer says this simple 20-minute treadmill workout could be one of the most effective workouts that you do

(Image credit: Getty Images / Jacob Wackerhausen)

A spare 20 minutes can disappear before you know it. If I have a little free time, I always find myself dilly-dallying or starting chores but not finishing them. The time always feels wasted, even if I approach it with the intention to be productive.

We Run coach Amanda Grimm thinks 20 minutes is just long enough to invest in yourself and complete a quick, easy treadmill workout.

“We all have those days where work takes over or the weather outside is awful. Just remind yourself it’s only 20 minutes, and it actually could be one of the most effective workouts you do,” she says.

While it might not be the most challenging workout you do, if you are able to put aside just 20 minutes, you’ll feel better for it. Your focus, mood and stress levels are likely to improve.

“It does wonders for your mental health,” says Grimm.

“I often remind my clients that a 20-minute workout is always better than nothing. I personally love walking outdoors for the fresh air and for a better view. However, that’s my choice, and walking on a treadmill is brilliant when life gets in the way.”

“Both get you moving, and that’s what actually matters.”

20-minute treadmill walking workout

1. Warm-up

Time: 5min

Walk at a comfortable pace. You should be able to speak in full sentences, but stride forward with purpose and gradually increase your heart rate.

2. Intervals

Time: 10min

Walk for two minutes at a challenging pace, then walk for two minutes at an easy walking pace. Repeat until 10 minutes have elapsed.

3. Cool-down

Time: 5min

Walk at an easy pace, ensuring your heart rate gradually decreases.

How to get more out of this workout

Swing your arms

Grimm says that she always reminds clients to swing their arms naturally when they walk. This way, you burn more calories and work the core of your body, rather than just the legs.

Add incline

“If you can increase the incline slightly every time you train, even just by 1%, this makes a difference as it mimics outdoor walking,” says Grimm.

Incline is a great way to add challenge and progress your fitness without speeding up or spending longer on the treadmill.

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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