A trainer says this pop playlist is the perfect speed for beginners to walk to the beat—here’s a 15-minute treadmill workout to try it out yourself

Gently work your legs, glutes and core with this treadmill workout

woman walking on a treadmill with earphones in, she's in a gym setting wearing turquoise leggings and black vest.
(Image credit: Getty Images)
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The right music can elevate your workout and supercharge your motivation.

I’m a metal girl myself—happiest when lifting heavy and listening to heavy music—but I know that’s not everyone’s cup of tea.

Personal trainer and founder of Holistic Hottie, Amira Lamb, is also an advocate for music-led workouts—but she likes to blend hip-hop, pop and dance.

“As a group fitness instructor for 31 years, I understand the benefits of moving to music,” she tells Fit&Well. “It can help improve coordination, focus and rhythm.”

Walking workouts in particular benefit from a backing track, as the right tempo will help you hit your stride. They’re also an accessible form of low-impact cardio that most people can do.

“Walking gets your blood flowing, helps you move in a way you’re already accustomed to—so there’s zero learning curve—and gently works your legs, glutes and core,” says Lamb. “It does all of this without putting too much stress on your joints.”

The trainer has put together a beginner-friendly treadmill workout for Fit&Well readers, along with a playlist of tracks.

The songs’ beats per minute (BPM) match the workout's speed, incline and effort.

Don’t have access to a treadmill? Try this 15-minute outdoor walking workout instead.

15-minute treadmill workout

To start, set your treadmill speed to 2.5-2.8 mph and your incline to 0%, then change the incline every three minutes, as detailed below.

  • Time: 3min Incline: 0%
  • Time: 3min Incline: 1-2%
  • Time: 3min Incline: 2-3%
  • Time: 3min Incline: 3-4%
  • Time: 3min Incline: 1-2%

Tracklist

Queue up these tracks on your favorite music platform to keep you stepping in time.

When I asked her why these tracks in particular, Lamb explained that 110-115 BPM works well for someone who hasn’t exercised for a while or is just returning to walking for fitness.

“The cadence [rhythm] is sustainable and allows for a natural stride length,” she says.

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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