This 20-minute treadmill cardio workout gets your heart rate up while strengthening your entire body.
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It’s important to prioritize fitness as we age to promote longevity and exercise in the treadmill for just 20 minutes most days of the week is a great way to help you maintain good health and reach your cardio fitness goals.
In fact, physical activity guidelines for Americans, recommend getting at least 150 minutes of moderate-intensity aerobic exercise a week.
And there’s a good reason why: Your cognition declines with age, but following an exercise routine and engaging your mind with mind games can help you stay fit. According to a July 2018 review in theInternational Journal of Behavioral Nutrition and Physical Activity, physical activity programs for older adults that incorporate cognitive exercises can help improve cognitive health, which decreases with age.
To help you keep up with your cardio, try this 20-minute treadmill cardio workout, which includes some incline and upper-body exercises using dumbbells.
Inclines will activate your posterior chain (muscles in the back of your body) and strengthen your lower body, as well as increase your heart rate for your cardiovascular work. Mid-workout dumbbell exercises are unilateral (one-sided) to increase your upper body strength and coordination.
Remember to stop the treadmill completely before doing the floor exercises.
20 minute treadmill cardio and strength training
- Start by warming up on the treadmill at a 1 percent incline for 5 minutes at a brisk pace (about 3 mph for beginners and 4 mph for intermediates).
- For the next 2 minutes, increase the incline up to 3 percent. If you are walking, increase your speed to between 3.5 and 4.5 mph. If you prefer to jog, increase your speed to between 4.5 and 5.5 mph. This should feel challenging.
- Stop the treadmill and get down to the floor safely. Do 10 reps of each of the five upper-body strength exercises below, then return safely to the treadmill.
- For the next 2 minutes, increase the incline up to 4 percent. Go back to the speed you used in the last round or add a bit more speed if you want a bigger challenge.
- Stop the treadmill and get down to the floor safely. Do 10 reps for each of the five upper-body strength exercises, then safely return to the treadmill.
- For the next 2 minutes, increase the incline to 5 percent. Go back to the speed you used for the previous round, or increase your speed if you want a bigger challenge.
- Slow down for the next three minutes, bringing him back to his brisk walking speed with a 1 percent incline.
Advice
Use your arms to help you propel yourself up the slopes as much as possible. Bring your elbows back at 90-degree angles. Hold on to the rails for support if needed.
If you’re holding onto the rails for support, lean forward slightly from the waist to reap the benefits of walking on an incline. Leaning back will put your back in an upright position, lessening the strength training that occurs when you add the lean.
Always listen to your body with any cardio program. You want to feel challenged, but always in control. You can use a heart rate monitor or a scale like the rate of perceived exertion (RPE) to help you determine your efforts.
|
1 percent incline at 3 to 4 mph |
5 minutes |
|
3 percent incline at 3.5 to 4.5 mph (walk) or 4.5 to 5.5 (jog) |
2 minutes |
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Get off the treadmill and do the floor exercises below |
10 repetitions per movement |
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4 percent incline at 3.5 to 4.5 mph (walk) or 4.5 to 5.5 (jog) |
2 minutes |
|
Get off the treadmill and do the floor exercises below |
10 repetitions per movement |
|
5 percent incline at 3.5 to 4.5 mph (walk) or 4.5 to 5.5 (jog) |
2 minutes |
|
1 percent incline at 3 to 4 mph |
3 minutes |
5 Strength Exercises to Do Off the Treadmill Mid-Workout
As you age, it also becomes increasingly important to incorporate unilateral exercises (on one side only) in your fitness program. Working one side of your body at a time promotes core strength while working your balance and coordination.
Do these exercises as part of steps 3 and 5 above.
1. Alternate Bicep Curl
sets
two
representatives
10
Body part
Arms
- Stand with your feet hip-width apart and hold a dumbbell in each hand.
- Keeping your body still, bend your right elbow and bring the dumbbell up to your right shoulder.
- Drop your right arm down to your side. This is 1 repetition.
- Repeat with your left arm.
- Continue alternating until you complete 10 reps total.
show instructions
Advice
engage your core while you work. The weight imbalance with each alternate curl will challenge you to keep your body in a straight line. This is where stability and coordination come into play.
sets
two
representatives
10
Body part
Chest
- Lie on your back with your feet flat on the floor and your knees bent.
- Hold a dumbbell in each hand in front of your chest with your elbows bent and touching the ground.
- Push your right arm toward the ceiling.
- Bend your right elbow and bring your arm back to the starting position. This is 1 repetition.
- Repeat with your left arm.
- Continue alternating until you complete 10 reps total.
show instructions
Advice
Keep your elbows about 45 degrees from your shoulders on the floor to avoid putting extra pressure on your shoulder joints. As you press the dumbbell into your chest, brace your core and push your back toward the floor to help lift the weight.
sets
two
representatives
10
Body part
ABS
- Start on all fours with your wrists directly below your shoulders and your knees below your hips. Your back should be flat.
- With control, simultaneously raise your right arm and left leg until they are parallel to the floor.
- Return your hand and knee to the ground. This is 1 repetition.
- Repeat with the left arm and right leg.
- Continue alternating until you complete 10 reps total.
show instructions
Advice
Your core engagement in this exercise comes from concentrating on balancing on your supporting arm and leg.
sets
two
representatives
10
Body part
behind
- Stand with your feet hip-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and push your hips back, hinged at the hips until your back is flat.
- With your arms straight and palms facing each other, raise your right arm by squeezing your shoulder blade.
- Go back to the starting position. this is 1 repeat
- Repeat with your left arm.
- Continue alternating until you’ve completed 10 total reps.
show instructions
Advice
Tighten your core as you push your elbow back. Your body will naturally want to rotate, but keeping a tight core will help prevent that.
sets
two
representatives
10
Body part
Back
- Stand with your feet hip-width apart and hold a dumbbell in each hand at shoulder height, palms facing forward.
- Press your right arm overhead until your biceps are by your ears, then return to the starting position. This is 1 repetition.
- Repeat on the left side.
- Continue alternating until you’ve completed 10 total reps.
show instructions
Advice
Brace your core to avoid any pressure on your lower back, and avoid leaning over as you press the weight overhead.
