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Exercise plan for treadmill to lose weight: 4 Ways to Lose Weight with a Treadmill Workout

Treadmill Workout for Overweight Beginners.

Lucas Cox
Friday, November 30, 2018
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  • To ensure you are kept motivated and challenged, the treadmill console can deliver up to 24 varied

  • Keep up that new pace of 7 mph for the next four minutes until the last two minutes, where you go back to 5 mph at incline setting 2, a sort of cool down.

  • But each body is different. The high-intensity treadmill workout involves anaerobic exercise, combined with rest periods, or active recovery at low speeds.

  • This will help you speed up in your more vigorous workouts. Hard: here is when you will notice an increase in breath rate, and you may even begin to experience the feeling of being out of breath.

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Not only do regular changes keep your body challenged but it will also keep your mind engaged and help you stay motivated. Another strategy for treadmill weight loss is to switch up your routine. This run is inspired by the city where it all began for Shred It mimics the small hills throughout Chicago, explains Micheli and Roemer. This treadmill workout for weight loss can also be adapted to more advanced runners by increasing the speed and incline of each interval.

Treadmill Sprint Workout To keep your fitness routine challenging, it is important to keep changing it up, or you will stop seeing results as your body gets used traedmill doing the same thing every day. This will give exercise plan for treadmill to lose weight legs a chance to build you up some resilience below full out sprinting. A personal trainer can help determine your ideal speed and heart rate for optimal weight loss. If you already have endurance and experience as a runner, you can start with the Intermediate Workout. You put in a great effort on Monday, so today you will take a minute walk at an easier pace for your cardio exercise. Depending on your workout plan how long you run and how oftenit's possible to lose weight quite quickly. Enter the sprint treadmill workout.

Fill in the bubble as you complete the workout each day. Most treadmills come with pre-programmed speed interval workouts. A treadmill is one of the most effective ways to lose belly fat. Interval Set 2. Your back has to face the front of the treadmill. The rule is simple: if you want to lose weight by running, than you must be sure that while you exercise, your heart rate is in your fat burning zone for minimum 30 minutes. Share this —.

This is only a piece of the puzzle, though. Consider starting with the fat burning treadmill or the minute workouts treadmil your own treadmill, giving you the chance to start running in a controlled environment. Boost your overall fitness level: If you're brand new to exercise, any amount of treadmill walking will improve your endurance, Logan and Weissner say. Day 17 : Warm up 3 minutes. Buy Treadmill Machines Online. So, it's best to mix different speeds. Saturday : Distance covering workout.

If your goal is to lose weight and get lean follow this fat loss workout program.

Contact Us contact livefit. Week 1. They can work with you to create a customized treadmill weight loss program. The best option for this is a treadmill walking program.

Day 1 : Warm up 3 minutes. You can add in rest days as needed, but it is best not to have more than one rest day in a row. Related Articles. Team Musclerig - June 10, 0.

  • Repeat the treadmill workout week pattern. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.

  • Begin with an easy jog and, over time, ramp up the pace to a sprint for 45 seconds.

  • How to Measure Treadmill Calories Burned. This treadmill workout alternates raising your heart rate during the tough hills and dropping your heart rate back down a little during active recovery periods on lower inclines.

  • Jake Lyda I'm a freelance fitness and nutrition writer who loves to travel, train, and play team sports. Warm up.

  • Intensity Level out of

Once it starts to feel easy bump the time up by 5 minutes a day for the next week. Interval Set 1. Now back to the workout! Variety is the Spice of Life When incorporating treadmill workout as part of your exercise routine make sure you add in some workout variety.

Be sure to use this time to locate the speed, incline and emergency stop buttons on the treadmill, as plam as getting your blood pumping throughout your body upper body included. So, if you don't have a minute block of time to work out, you can choose a high-intensity workout for about 15—20 minutes or add time to your moderate-intensity workouts by supplementing with one or two extra minute walks on or off the treadmill throughout the day. Cool down: duration 2 minutes, incline 1. On the RPE scale, you might choose a 12— The effects of high-intensity interval training vs.

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Walk 6 minutes, zero incline, 2. I want content for Walking gets your heart rate up and burns calories — between 90 to calories in 30 minutesdepending on your weight and the intensity of your workout.

  • This adds up to more calories burned that fasting jogging only done a couple of times a week. To lose weight with exercise, you also need to control the amount that you eat.

  • Is There a Way Out?

  • Or you can know your maximum heart rate and your target heart rate after you consult your physician.

  • Here are 17 creative ways to add more veggies to your diet. Learn about the benefits of serving your country, paying for school, military career paths, and more: sign up now and hear from a recruiter near you.

  • Melanie says:. In addition to weight loss, cardio activity like a treadmill workout offers many benefits.

  • Day 6 : Warm up 3 minutes.

Another little trick we will use is to set the treadmill to a low incline. If you want to get into running eercise regularly, a great entry point is to sign up for a 5K race. Week 8 : Increase speed over your workouts to 3. Best Treadmill for You? I want content for The goal is to exercise for three months and work up to a n :. Elliptical Trainer Workout for Beginners.

Warm up. Not only do regular changes keep your body challenged but it will also keep your mind engaged and help you stay motivated. You could do a five minute Tabata workout and be soaking wet and out of breath. This will reduce heart problems and health-related conditions especially diabetes. Remember: The first step is the hardest. A brisk walk is a great way to correct your walking posture along with obviously losing weight. Get reviews and exercise tips directly in inbox.

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Warm up walk. Simply press the up button on the treadmill and notice how the elevation number increases. After today's workout challenge yourself with some core work at the end. Whether you've got five minutes or 40, these treadmill workouts will break you out of any running rut and jumpstart weight loss with super-efficient intervals, if that's a specific health and fitness goal you have.

  • The effects of high-intensity interval training vs. Again, play around with the incline until you hit the right intensity.

  • As a result, the treadmill workout becomes easier, less effective and importantly, you won't be burning fat.

  • To lose weight with exercise, you also need to control the amount that you eat. Add hills.

  • Hard: here is when you will notice an increase in breath rate, and you may even begin to experience the feeling of being out of breath.

  • Team Musclerig - June 7, 0. Everyone needs a starting point; you can go from a minute mile to an 8-minute mile in no time at all!

Treadmill Sprint Workout To keep your fitness routine challenging, it is important to keep changing it up, or you will stop seeing results as your body gets used to doing the same thing every day. Share 0. Strengthen or tone your legs or butt: An incline treadmill workout will make your lower-body muscles work harder. Repeat the process several times. Mrinal believes that the key to leading a healthy life and wellbeing is to celebrate food and bodies. Easier pace but up a hill.

ALSO READ: Foods Runners Should Eat To Lose Weight

This welght only a piece of the puzzle, though. How much simpler can your workout get? If you begin to tire of the routines that you are performing weekly, take a break and have some fun with treadmill dancing. By clicking enter you are verifying that you are old enough to consume alcohol. How to use this guide.

People often show up to day exercise plan for treadmill to lose weight of military or law enforcement training not in any kind of shape to start off on a group run. If fo, be sure to keep a journal and log all your times, speeds, incline levels, and distances so you can clearly see how much progress you are making as you advance. Be sure to use this time to locate the speed, incline and emergency stop buttons on the treadmill, as well as getting your blood pumping throughout your body upper body included. Share This Article.

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Here are six good reasons to spend at least some of your cardiovascular workouts on the treadmill:. Get out of a rut. Power Walk — almost running. Your email address will not be published. Both the platform….

The rule is simple: if you want to lose weight by running, than you must be sure that while you exercise, your heart rate is in your fat weight zone for minimum 30 minutes. This article provides a…. Most of the time, I receive emails from people who are seeking to pass their PFT, and just as many who wish to max out their Anna Ursu is a runner and treadmill tester for RunReviews. This is the perfect thirty-minute treadmill workout. Get Moving with a Treadmill Hill Workout.

If not, be sure to keep lose weight journal and log all your times, speeds, incline levels, and distances so you can clearly see how much progress you are making as you advance. Incline and speed are both listed as suggestions, so you are able to alter these factors as needed. This is a great opportunity to take your walk outdoors for the day and walk in a park, along a greenway, shopping, or exploring. Be sure to use this time to locate the speed, incline and emergency stop buttons on the treadmill, as well as getting your blood pumping throughout your body upper body included. In addition to weight loss, cardio activity like a treadmill workout offers many benefits. Hang the calendar on your fridge, or keep it in your purse or car, for easy reference.

Bestseller No. That is why very often people say: 'I run daily but I don't see any difference. Repeat the treadmill workout week pattern. Reach your time or calorie goal by adding minute walks throughout the day as needed.

Are Treadmill Walking Workouts Good for Weight Loss?

Week 5 : Focus on getting to minute workouts every day — if you need more rest days, consider trying to reach 35 minutes of walking 3 or 4 days a week. Team Musclerig - September 22, 0. Luckily, treadmill workouts are simple to execute and works you hard enough to get those feel-good hormones flowing.

Modify the weekly schedule to fit into your lifestyle. Note: if you feel uncomfortable, yo, or are unsure whether high-intensity workouts are for you, always consult with a personal trainer or coach at your gym first. Healthline has assembled a list of budget-friendly indoor exercise bikes offering a wide variety of features. That means you'll continue to burn calories even after you hit the stop button as your body works restore its oxygen levels and return to its natural resting state. On the RPE scale, you might choose a 12— Start the week right with 60 minutes of a moderate-intensity workout.

ALSO READ: Linkers Of Contrast Exercises To Lose Weight

If you are new to running it generally takes two to three months to train for a 5K race. Drop the arms after a eercise minutes to your side. For treadmill goal is to work your way up to a hour a day. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. This is a great opportunity to take your walk outdoors for the day and walk in a park, along a greenway, shopping, or exploring. Recommended Treadmill Features. If you can't schedule enough time on the treadmill, you have a few options to reach your calorie-burn goal.

Any treadill published on this website or by this brand is not intended as a substitute for medical advice, exercise plan for treadmill to lose weight you should not take any action before consulting with a healthcare professional. Most treadmills come with pre-programmed speed interval workouts. If burning away fat is your primary goal and more important that maximising fitness or at least initially one method that will be helpful in burning fat will be daily brisk walking treadmill workouts. Use a warm-up stretching routine to loosen up. For an easier version, increase the incline by 0.

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Cool down 3 minutes. Buy Products. However, they should have the capacity to alter the speed and incline manually, which is all you need. Ideally, your rest intervals should be twice as long as your high-intensity intervals. If you want to set a certain pace or mimic a super steep hill, all you have to do is press a button.

Reach weigth time or calorie goal by adding minute walks throughout the day as needed. Related Articles. Power walking — this is the hard set. The easiest way to understand exercise intensity is to first calculate your maximum heart rate; you can find your maximum heart rate by subtracting your age from Intensity Level out of

ALSO READ: Healthy Bmi Chart Female 25

This burns a lot of calories, which helps contribute to weight loss. Moving up the incline Some treadmills only have 3 incline execise available, some have It depends on various factors like sex, age, fitness level, and medical conditions. Put your walking legs to work just enjoying an active day with friends and family. I think this is more helpful as everyone is starting at a different level of fitness. HIIT training will help burn more calories by treadmill workout than if you were just to do a steady cardio training session. Variety is the Spice of Life When incorporating treadmill workout as part of your exercise routine make sure you add in some workout variety.

  • What am I doing wrong? Here are the best affordable exercise….

  • So, jump on the treadmill start at a brisk walking speed — focusing on your breathing. Request a Call back.

  • Here are 30 foods that tend to be high in sodium — and what to eat instead. It uses intervals to up the intensity, so you get the most out of your 10 minutes.

  • Benefits of Taking a Daily Walk. This will be your baseline.

The foundation for our treadmill exercise plan for treadmill to lose weight will be interval training. If you are using the RPE scale, it should feel like you are working at a 14—16 range treadmkll moderate to hard. To ensure you are kept motivated and challenged, the treadmill console can deliver up to 24 varied The 10 Best Affordable Exercise Bikes in In fact, with the right workout, you can burn the same amount of calories with 30 minutes of HIIT than you would in an hour of steady training, which means you have more time back in your day. Modify the weekly schedule to fit into your lifestyle. Use the different speeds and incline techniques to ensure your heart rate is perfect for fat burning.

PT Pyramid Is Great Way to Build For treadmill of Fitness The pyramid program has a warmup, max-out and a cooldown built into exerciss, making it a very healthy way to exercise. This adds up to more calories burned that fasting jogging only done a couple of times a week. These are the treadmills that allow you to insert your age and weight in the console before you start exercising. Active Recovery. You want to be sure to keep this workout in the moderate range to preserve energy for Friday's more intense workout. This is the maximum amount of times on average your heart should beat per minute during exercise—hence the name maximum heart rate. Obes Rev.

Beginner Workout:

Especially when you challenge yourself by picking up the pace or adding in steeper inclines. Your information has been successfully processed! Get out of a rut. Here are 10 of the best home exercise bikes of

Now that we have the basics down. To lose weight with exercise, you also need to control the amount that you eat. The high-intensity treadmill workout involves anaerobic exercise, combined with rest periods, or active recovery at low speeds. Adjustable dumbbells are a great addition to any home gym. It uses intervals to up the intensity, so you get the most out of your 10 minutes. This greatly reduces the risk of a hamstring injury.

The treadmill is a hugely popular aerobic exercise machine. Dwaraka Nagar — Day 11 : Warm up 3 minutes. However, walking on very high inclines for long periods may cause injuries and pain to your leg.

Park Street — Jodhpur park — As you master the art of walking you can lose more weight, tone up your body and Build up your strength towards more energetic workouts. For Existing Clients Hyderabad. It depends on various factors like sex, age, fitness level, and medical conditions. Treadmill workouts maximize your weight loss and show visible improvements when done consistently. To make sure you are prepared mix in some of the other workouts for a total of runs per week.

1. The New Runner Treadmill Workout

If you need to start breathing through your mouth stop until you recover, then drop the speed down and continue. Like this:. Our free guide offers tips, workouts, and a printable schedule to help you get on the right track.

Starting Duration: This number will treadjill affected by how much time you have to work out and how much you can walk at a stretch. The goal is to exercise for three months and work up to a n :. Active recovery fast walking. You can reap those benefits whether you walk indoors or out.

The difference though, is that the main workout will be divided into three different intervals, and these intervals will weigjt be broken down into one- or two-minute bursts of various intensities—stick with us here. How to Become the Boss of Your Emotions. The warm-up and cool-down are built-in with a low intensity. Share on email. Ask Stew: Running Weekends It is possible to get through your training program with running only a few days a week, but your risk future injury.

Walking briskly or running at an incline burns more calories because your body has to work harder. Tread,ill incorporating treadmill workout as part of your exercise routine make sure you add in some workout variety. Sign Up. Because each person is at a different fitness level the speed will vary from person to person. High-intensity interval training HIIT.

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Team Musclerig - June 7, 0. Walking is a natural movement, but it can also be an effective workout. Best Treadmill for You? Join over 3. Try alternating one minute of walking at an easy pace followed by one minute at a faster pace.

  • Research other physical activities, such as bicycling or swimming, which will exercise different muscle groups from walking. Other possible ways to burn fat on the treadmill without running include: walking backwards, opposite your usual workout.

  • To ensure you are kept motivated and challenged, the treadmill console can deliver up to 24 varied

  • You can increase the speed or add more minutes to make this workout harder. Put your walking legs to work just enjoying an active day with friends and family.

If you stick to doing the same routine every time, then the number of calories you burn will become reduce over time as your body adapts teeadmill the movements and your muscles become more efficient - making the treadmill workout both easier and less effective. A few other things to keep in mind, regardless of your goal: Stand tall and keep a good posture in your spine and shoulders, Brown says. A personal trainer can help determine your ideal speed and heart rate for optimal weight loss. Then, recuperate for a few seconds and repeat the process many times. How to Increase Your Walking Speed. The workout intensity should feel sustainable. Many people exceed the maximum recommendation of mg of sodium per day.

You can burn more calories per treadmil when using the incline feature of your treadmill. This treadmill workout uses a work to rest ratio. Once it starts to feel easy bump the time up by 5 minutes a day for the next week. Then work your way up to the HIIT and even 5k workouts. Easier pace but up a hill. Once you get a handle on a particular workout you can program your speeds into the treadmill for next time. You can add in rest days as needed, but it is best not to have more than one rest day in a row.

19 Fat Burning Treadmill Workouts That Will Get You In Insane Shape!

The workout intensity should feel sustainable. Thanks for your feedback! This is how hard the effort feels. Thank you for subscribing! Reach your time or calorie goal by adding minute walks throughout the day as needed.

Share it:. There's less risk of tripping on cracked ffor or uneven ground. Incline Treadmill Workout: The fat-burning incline treadmill workout will help maximize the overall calorie burn by changing the incline to mimic outdoor hill running. Maybe a new exercise? Time to take the first step! Day 19 : Warm up 3 minutes.

ALSO READ: Slimming Body Shaper Vest

Warm up walk. Keep the recovery segments active but relatively weigbt 10—12 on the RPE scale. Though vegetables are incredibly healthy, many people don't get enough servings each day. Treadmill Power Walking Workout The power walking treadmill workout combines butt-toning hills with calorie-burning cardio to work your hamstrings and glutes all while keeping the pace reasonable. That could mean walking at a faster pace, turning up the incline or both. Here are six good reasons to spend at least some of your cardiovascular workouts on the treadmill:.

Time to take the first step! How to Lubricate A Treadmill? Treadmill Sprint Workout To keep your fitness routine challenging, it is important to keep changing it up, or you will stop seeing losee as your body gets used to doing the same thing every day. For a slow walk, I recommend somewhere between 2. Graphic by Jocelyn Runice. If burning away fat is your primary goal and more important that maximising fitness or at least initially one method that will be helpful in burning fat will be daily brisk walking treadmill workouts. For an easier version, increase the incline by 0.

Looking for a way to ease those sore muscles?

Treadmills are available at almost every gym, making it an accessible option for all fitness levels. I believe they are talking about the perceived exertion rate using the rainbow colored chart in the article. The Confusion Continues…I get the Rate of Perceived Exertion, I get the incline, I get the time in minutes, but what the heck does the numbered columns across the top mean? It adds in incline in a percentage. Or, you can alter it by adding rest days as needed.

How to Lose 10 lbs. Additionally, after a HIIT routine, your body attempts to return to a normal resting state. Day 4 : Warm up 3 minutes. Fat Burning Treadmill Workout. Team Musclerig - September 22, 0. Sign Up. Including the warm-up and cooldown, the workout can go from 20 minutes to an indeterminate amount of time.

As you master the art of walking you can lose more weight, tone up your body and Build up your strength towards more energetic workouts. The treadmill is a hugely popular aerobic exercise machine. Incorporate these two techniques, and you will get the best results from your treadmill workout. I believe they are talking about the perceived exertion rate using the rainbow colored chart in the article.

You should feel like you are working, but not working very hard. Obes Rev. Please enter your name here.

  • Treadmills are the right choice for those who want to lose weight.

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  • When incorporating treadmill workout as part of your exercise routine make sure you add in some workout variety. Large 51 x cm Treadbelt, ProShox cushioning, vertical space-saving folding system secured by a

Emotions get the best of everyone sometimes, but there are a few things you can do to take back exerciss. Moving up the incline Some treadmills only have 3 incline levels available, some have Check Latest Price. If burning away fat is your primary goal and more important that maximising fitness or at least initially one method that will be helpful in burning fat will be daily brisk walking treadmill workouts.

However, walking on very high inclines for long periods may cause injuries and pain to fastest way to lose fat without losing muscle weight leg. This is an awesome question because the answer is: Any amount of time! And the more you build on a treadmill workout, the easier it is to adhere to a solid schedule of burning calories and getting healthier. Warm-up for 10 minutes at a slower speed and then gradually increase your speed to get your heartbeat pumped up. To keep your fitness routine challenging, it is important to keep changing it up, or you will stop seeing results as your body gets used to doing the same thing every day. If you want to get a workout that's equally challenging or that burns the same number of calories as an outdoor walk, "set the incline to at least one percent to help simulate the resistance of a real road," Brown says. Buy Treadmill Machines Online.

So just jump on the treadmill and manually increase the speed until it feels about the right match for the level of intensity and treadmikl time you need to run. Our free guide offers tips, workouts, and a printable schedule to help you get on the right track. The rule is simple: if you want to lose weight by running, than you must be sure that while you exercise, your heart rate is in your fat burning zone for minimum 30 minutes. Use this workout to concentrate on your walking posture and technique. Interval training guarantees you have the most out of the treadmill experience. To lose weight with exercise, you also need to control the amount that you eat.

Treadmill Walking vs. Walking Outside: Which Is Better?

Learn About the Proper Technique for Curl-ups The sit-up, or curl-up, is the easiest exercise on which to score maximum points, but you must practice it several times a You can add in rest days as needed, but it is best not to have more than one rest day in a row. What else you need to know.

Or, you can alter it by adding rest days as needed. Cool down. The great thing is, setting up a treadmill workout is a cinch. Running on a treadmill can be awkward at the start; getting acclimated to running on a belt could take some time. Enable Notifications No Thanks.

Make a food timetable and check your calorie intake sincerely. Go hard. To kick things off, let us showcase you a simple walking workout you can do anytime, especially as a beginner:. Use the different speeds and incline techniques to ensure your heart rate is perfect for fat burning.

It will keep you interested enough to keep getting on the treadmill to lose that weight and reach your fitness goals. Want more p,an like these? According to a studyHIIT workouts can be an effective way of reducing body fat and burning calories in a shorter amount of time. Follow better. This walk should be a casual stroll at a consistent pace that you could maintain for 15 minutes.

Additionally, after a HIIT routine, your body attempts to return to a normal resting state. As you begin to ramp up the intensity of your workout, increasing the treadmill's speed and incline, you may feel some pain around the knee joints. High-intensity interval training HIIT involves alternating sets of high-intensity exercise and rest. The 10 Best Affordable Exercise Bikes in My Profile News Home Page.

Share on twitter. If you want to challenge yourself freadmill, increase the incline setting one level for the whole treadmill workout. This treadmill workout is based on completing the 5k distance but varying the pace. Reach your time or calorie goal by adding minute walks throughout the day as needed. Pretty cool, right?

How to Get the Most Out of Your Heart-Rate Monitor Training with a heart-rate monitor can offer immediate feedback and give you an indication of effort. Repeat the process several times. But remember, you GOT this! Aim for a duration of 30—45 minutes for the total workout, with about 20—30 minutes of intervals. Keep the recovery segments active but relatively easy 10—12 on the RPE scale.

For the remaining 30 minutes, you can do robust bands or dumbbells exercises. Team Musclerig - June 17, 0. March 3, at am. By Cindy Kuzma. Joe says:.

  • Validity of ratings of perceived exertion in patients with type 2 diabetes. Throughout this program you will challenge your body by changing the workout throughout the week with harder days alternating with easier days.

  • Plus, walking from point A to point B usually means there are more interesting things to look at and you can't just hop off when you get tired or bored.

  • You will then increase your speed and incline slightly in 2-minute intervals as you progress. Your back has to face the front of the treadmill.

  • Our free guide offers tips, workouts, and a printable schedule to help you get on the right track. Power or Fast Walking almost jogging.

Popular Workouts. Exervise Jogging can just still hold a conversation. An RPE scale—or rating of perceived exertion—can also be an effective method of monitoring workout intensity and it requires no equipment. Most treadmills have a LED display that can help you track your progress during your treadmill workout. Beginners may want to start slower with no or only a slight incline. Interval Set 3.

Our Pick. Walking is an excellent entry point for getting into shape. Burns More Calories: The HIIT treadmill weiight enable the body to take in more oxygen to perform better during a workout and that results in a huge amount of calories burned than any other exercise. This is the maximum number of times your heart can beat during 1 minute of exercise. Week 1. Here are 10 of the best home exercise bikes of

So, it's best ,ose mix different speeds. Aim for an hour or more of walking at a comfortable pace. Start with this simple minute treadmill workout from Logan and Weissner. Disassemble Proform Cardio Treadmill At Home Like many of the treadmills, the Proform Treadmill also carries a walking platform that has a walking belt attached to it. Adjustable dumbbells are a great addition to any home gym.

By many estimates, this should result in a weight loss of about one pound per week, as long as you don't change your activity level or food intake in other ways. Best Budget. Was this article helpful? If your actual 5k is hilly make sure you do some incline workouts during the week. And do not hold onto the treadmill railings. This pairs nicely with the next advantage. The pictures displayed here are approved and authorized by few of our actual clients, to be used for reference.

Tips and Strategies for Starting a Running Routine. It depends on various factors like sex, age, fitness qeight, and medical conditions. Repeat the process several times. They can work with you to create a customized treadmill weight loss program. Warm up walk. You could do this slow walk for 15 minutes and that would be considered your workout! Warm up.

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