<\/p>\n She explains that a 10-minute walk can boost circulation, engage lower body muscles and support cardio health.<\/p>\n You may like<\/p>\n And although treadmill walks don\u2019t offer the same benefits as outdoor walks\u2014like fresh air and natural terrain\u2014Brewton says they have other advantages.<\/p>\n \u201cOn a treadmill, you can control your incline, speed, and timing,\u201d she says.<\/p>\n This means you can pick the appropriate challenge level for your walk and stick with it.<\/p>\n Brewton recommends exercising in heart rate zone 2 if you\u2019ve only got 10 minutes.<\/p>\n This means that your heart is working at 60% of your maximum heart rate. To calculate this, subtract your age from 220 and then multiply the result by 0.6.<\/p>\n If you don\u2019t own a fitness tracker, you should feel your heart rate rise slightly at this intensity, but still be able to hold a conversation.<\/p>\n Here\u2019s Brewton\u2019s structured 10-minute walking treadmill workout.<\/p>\n You may like<\/p>\n About our expert Social Links Navigation<\/p>\n <\/a><\/a><\/a>NASM CPT<\/p>\n Patty Brewton is the founder of Allez, an online, app-based strength-training and nutrition coaching platform designed for women. She is a NASM-certified personal trainer and certified nutrition coach with a degree in Kinesiology.<\/p>\n 10-minute walking treadmill workout1. Warm-up <\/p>\n Time: 1min Speed: 2.5mph-3.0mph Incline: 5%<\/p>\n Trainer tips: Walk with your shoulders down and your ribs lined up with your pelvis. Maintain an easy pace, rolling your foot from heel to toe.<\/p>\n 2. Rapid incline build<\/p>\n Time: 2min Speed: 3mph-3.3mph Incline: 10-12%<\/p>\n Trainer tips: Keep your breathing deep and steady. Stay upright and avoid leaning forward.<\/p>\n 3. Zone 2 work block<\/p>\n Time: 5min 30sec Speed: 3mph-3.4 mph Incline: 12-14%<\/p>\n Trainer tips: \u201cThis is the long, steady state section where the magic happens,\u201d says Brewton. \u201cYou should feel like you are climbing a hill with purpose.\u201d<\/p>\n Use your glutes (butt muscles) to propel you forward and maintain a well-controlled stride. You should be able to speak in short sentences, but not hold a full conversation. Keep your shoulders relaxed and brace your core.<\/p>\n 4. Power hold<\/p>\n Time: 30sec Speed: 3.2mph-3.5 mph Incline: 10-12 %<\/p>\n Trainer tips: This is the last big push in the workout. Your breath should be elevated but controlled.<\/p>\n 5. Controlled descent cooldown<\/p>\n Time: 1min Speed: 2.5mph-2.8 mph Incline: 2-4%<\/p>\n Trainer tips: Your heart rate should come down gradually. Keep your shoulders back and take deep breaths.<\/p>\n Walking form tipsWalk with your heel striking the ground first and push off with your toe for better glute activation.Keep your eyes forward, not down.Keep your ribs over your hips to avoid arching your back.Let your arms swing naturally for momentum.Do not lean your chest over the treadmill or hang on the rails. If you need to hold the rails for support, you might want to start with a lower-intensity option, turning down either the pace or the incline.Shop walking shoes<\/p>\n If you need new walking shoes, here are the top three picks from my guide to the best walking shoes<\/a>.<\/p>\n![\"Patty](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2025\/12\/hCXd8WFfADKuG3Z6rrXH6G.jpg\")
About our expertPatty Brewton<\/p>\n
![\"Brooks](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2025\/10\/aS5uoV7WvUiAAm55Ji3aSh.png\")
![\"Columbia](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2025\/08\/yZRkF8fRy5SYXxwDJ7uSxL.jpg\")
![\"Max](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2025\/12\/XvseUaYezjVwiM3TvXnKd7.png\")