This 20-minute treadmill cardio workout increases your heart rate while strengthening your entire body.
Image Credit: yacobchuk/iStock/GettyImages Prioritizing fitness as we age is important for promoting longevity, and exercising on the treadmill for just 20 minutes on most days of the week is an excellent way to help you maintain good health and reach your cardiovascular fitness goals.
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In fact, physical activity guidelines for Americans recommend getting at least 150 minutes of moderate-intensity aerobic exercise a week.
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And there's a good reason why: Your cognition declines with age, but keeping up with an exercise routine and engaging your mind with brain games can help you stay sharp. According to a July 2018 review in the International Journal of Behavioral Nutrition and Physical Activity, physical activity programs for older adults that incorporate cognitive exercises can help improve cognitive health, which declines with age.
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To help you keep up with your cardio, try this 20-minute treadmill cardio workout, which includes some inclines and upper-body exercises using dumbbells.
The 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. The dumbbell exercises mid-workout are unilateral (one-sided) to increase your upper-body strength and coordination.
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Remember to bring the treadmill to a complete stop before doing the floor exercises.
Check out more of our 20-minute workouts here — we’ve got something for everyone. 20-Minute Treadmill Cardio and Strength Workout
Start by warming up on the treadmill at 1 percent incline for 5 minutes at a brisk walk (around 3 mph for beginners and 4 mph for intermediate). For the next 2 minutes, take the incline up to 3 percent. If you’re walking, increase the speed to anywhere between 3.5 to 4.5 mph. If you prefer to jog, increase the speed to anywhere between 4.5 to 5.5 mph. This should feel challenging. Stop the treadmill and safely get down to the floor. Do 10 reps of each of the five upper-body strength exercises below, then safely return to the treadmill. For the next 2 minutes, take the incline up to 4 percent. Return to the speed you used for the last round, or add a bit more speed if you want more of a challenge. Stop the treadmill and safely get down to the floor. Do 10 reps for each of the five upper-body strength exercises, then safely return to the treadmill. For the next 2 minutes, take the incline up to 5 percent. Return to the speed you used for the previous round, or increase your speed if you want more of a challenge. Slow down for the next three minutes, taking it back to your brisk walking speed at 1 percent incline.
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Tip Use your arms to help propel you through the inclines as much as possible. Drive your elbows straight back at 90-degree angles. Hold onto the rails for support if you need it. If you're holding onto the rails for support, lean forward slightly from your waist so you get the benefits from walking on an incline. Leaning backward will put your back into an upright position, decreasing the strength training that happens from adding the incline.
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. 20-Minute Treadmill Cardio and Strength Workout 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 Get off treadmill and do the floor exercises below 10 reps per move 4 percent incline at 3.5 to 4.5 mph (walk) or 4.5 to 5.5 (jog) 2 minutes Get off treadmill and do the floor exercises below 10 reps per move 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 Source: Brittany Hammond Treadmills We Love Pro-Form Pro 2000 ($1,499, ProForm.com) Bowflex Treadmill 22 ($2,699, Bowflex.com) Sunny Health and Fitness Foldable Walking Treadmill ($399.99, SunnyHealthFitness.com)
5 Strength Exercises to Do Off the Treadmill Mid-Workout As you age, it also becomes increasingly important to incorporate unilateral (one-sided) exercises into your fitness program. Working one side of your body at a time promotes core strength while working your balance and coordination. Perform these exercises as part of steps 3 and 5 above.
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1. Alternating Biceps Curl
Sets
2
Reps
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, bringing the dumbbell up to your right shoulder. Release your right arm back down to your side. This is 1 rep. Repeat with your left arm. Continue alternating until you complete 10 reps total.
Show Instructions
Tip Engage your core as you work. The weight imbalance with each alternating curl will challenge you to keep your body in a straight line. This is where stability and coordination come into play.
Chest Press
Sets 2 Reps 10 Body Part Chest
Lie on your back with your feet flat on the floor and knees bent. Hold a dumbbell in each hand in front of your chest with your elbows bent and touching the floor. Push your right arm up toward the ceiling. Bend your right elbow and bring your arm back to the starting position. This is 1 rep. Repeat with your left arm. Continue alternating until you complete 10 reps total.
Show Instructions
Tip Keep your elbows at about 45 degrees from your shoulders on the ground to avoid putting extra pressure on your shoulder joints. As you press the dumbbell above your chest, brace your core and push your back into the floor to help get the weight up.
Bird Dog
Sets 2 Reps 10 Body Part Abs
Start on all fours with your wrists directly under your shoulders and your knees under your hips. Your back should be flat. With control, simultaneously lift your right arm and your left leg until they are parallel to the floor. Return your hand and knee to the ground. This is 1 rep. Repeat with your left arm and your right leg. Continue alternating until you complete 10 reps total.
Show Instructions
Tip Your core engagement in this exercise comes from focusing on balancing on your supporting arm and leg.
Bent-Over Row
Sets 2 Reps 10 Body Part Back
Stand with your feet hip-width apart and hold a dumbbell in each hand. Slightly bend your knees and push your hips back, creating a hinge in your hips until your back is flat. With your arms straight and your palms facing each other, drive your right arm up by squeezing your shoulder blade. Return to the starting position. This is 1 rep Repeat with your left arm. Continue alternating until you have completed 10 reps total.
Show Instructions
Tip Brace your core as you drive your elbow back. Your body will naturally want to rotate, but keeping a tight core will help to prevent that.
Shoulder Press
Sets 2 Reps 10 Body Part Shoulders
Stand with your feet hip-width apart and hold a dumbbell in each hand at your shoulders, palms facing forward. Press your right arm overhead until your biceps are by your ears, then return to the starting position. This is 1 rep. Repeat on the left side. Continue alternating until you have completed 10 reps total.
Show Instructions
Tip Brace your core to prevent any pressure on your lower back and avoid leaning as you press the weight overhead.
Over 50? Here Are Some Other Workouts to Try
A Low-Impact Cardio Workout for Older Adults That’s Easy on the Joints
by
Amanda Capritto
The 10 Best Balance Exercises for Older Adults
by
Amanda Capritto
The Only 5 Dumbbell Exercises Older Adults Need for Total-Body Strength
by
Bojana Galic
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references
International Journal of Behavioral Nutrition and Physical Activity: "Physical Activity to Improve Cognition in Older Adults: Can Physical Activity Programs Enriched With Cognitive Challenges Enhance the Effects? A Systematic Review and Meta-Analysis"
U.S. Department of Health and Human Services: "Physical Activity Guidelines for Americans"
references
International Journal of Behavioral Nutrition and Physical Activity: "Physical Activity to Improve Cognition in Older Adults: Can Physical Activity Programs Enriched With Cognitive Challenges Enhance the Effects? A Systematic Review and Meta-Analysis"
U.S. Department of Health and Human Services: "Physical Activity Guidelines for Americans"
This 20-minute treadmill cardio workout increases your heart rate while strengthening your entire body.
Image Credit: yacobchuk/iStock/GettyImages
Image Credit: yacobchuk/iStock/GettyImages
Check out more of our 20-minute workouts here — we’ve got something for everyone.
Use your arms to help propel you through the inclines as much as possible. Drive your elbows straight back at 90-degree angles. Hold onto the rails for support if you need it. If you’re holding onto the rails for support, lean forward slightly from your waist so you get the benefits from walking on an incline. Leaning backward will put your back into an upright position, decreasing the strength training that happens from adding the incline. 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.
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 Get off treadmill and do the floor exercises below 10 reps per move 4 percent incline at 3.5 to 4.5 mph (walk) or 4.5 to 5.5 (jog) 2 minutes Get off treadmill and do the floor exercises below 10 reps per move 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
Source: Brittany Hammond
Source: Brittany Hammond
Pro-Form Pro 2000 ($1,499, ProForm.com) Bowflex Treadmill 22 ($2,699, Bowflex.com) Sunny Health and Fitness Foldable Walking Treadmill ($399.99, SunnyHealthFitness.com)
Sets
2
Reps
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, bringing the dumbbell up to your right shoulder. Release your right arm back down to your side. This is 1 rep. Repeat with your left arm. Continue alternating until you complete 10 reps total.
Show Instructions
Sets
2
Reps
10
Body Part
Arms
Engage your core as you work. The weight imbalance with each alternating curl will challenge you to keep your body in a straight line. This is where stability and coordination come into play.
Sets
2
Reps
10
Body Part
Chest
Lie on your back with your feet flat on the floor and knees bent. Hold a dumbbell in each hand in front of your chest with your elbows bent and touching the floor. Push your right arm up toward the ceiling. Bend your right elbow and bring your arm back to the starting position. This is 1 rep. Repeat with your left arm. Continue alternating until you complete 10 reps total.
Show Instructions
Sets
2
Reps
10
Body Part
Chest
Keep your elbows at about 45 degrees from your shoulders on the ground to avoid putting extra pressure on your shoulder joints. As you press the dumbbell above your chest, brace your core and push your back into the floor to help get the weight up.
Sets
2
Reps
10
Body Part
Abs
Start on all fours with your wrists directly under your shoulders and your knees under your hips. Your back should be flat. With control, simultaneously lift your right arm and your left leg until they are parallel to the floor. Return your hand and knee to the ground. This is 1 rep. Repeat with your left arm and your right leg. Continue alternating until you complete 10 reps total.
Show Instructions
Sets
2
Reps
10
Body Part
Abs
Your core engagement in this exercise comes from focusing on balancing on your supporting arm and leg.
Sets
2
Reps
10
Body Part
Back
Stand with your feet hip-width apart and hold a dumbbell in each hand. Slightly bend your knees and push your hips back, creating a hinge in your hips until your back is flat. With your arms straight and your palms facing each other, drive your right arm up by squeezing your shoulder blade. Return to the starting position. This is 1 rep Repeat with your left arm. Continue alternating until you have completed 10 reps total.
Show Instructions
Sets
2
Reps
10
Body Part
Back
Brace your core as you drive your elbow back. Your body will naturally want to rotate, but keeping a tight core will help to prevent that.
Sets
2
Reps
10
Body Part
Shoulders
Stand with your feet hip-width apart and hold a dumbbell in each hand at your shoulders, palms facing forward. Press your right arm overhead until your biceps are by your ears, then return to the starting position. This is 1 rep. Repeat on the left side. Continue alternating until you have completed 10 reps total.
Show Instructions
Sets
2
Reps
10
Body Part
Shoulders
Brace your core to prevent any pressure on your lower back and avoid leaning as you press the weight overhead.
A Low-Impact Cardio Workout for Older Adults That’s Easy on the Joints
by
Amanda Capritto
The 10 Best Balance Exercises for Older Adults
by
Amanda Capritto
The Only 5 Dumbbell Exercises Older Adults Need for Total-Body Strength
by
Bojana Galic
International Journal of Behavioral Nutrition and Physical Activity: "Physical Activity to Improve Cognition in Older Adults: Can Physical Activity Programs Enriched With Cognitive Challenges Enhance the Effects? A Systematic Review and Meta-Analysis"
U.S. Department of Health and Human Services: "Physical Activity Guidelines for Americans"
