Treadmill Workout Guide

Our Treadmill Workout Guide

We are a country that loves the outdoors. From A-J Hackett, the pioneer of the bungee jump, to our multi-award winning musicians and gold medal athletes, we are a country that loves to be active and to get “stuck-in”. Unfortunately in the colder months, New Zealand weather can be very unpredictable. A treadmill is one of the most versatile pieces of fitness equipment that will cater for all fitness levels, whether you choose to walk, jog or run. Allowing you to enjoy your exercise no matter the weather! Elite Fitness carries the largest range of treadmills online and in-store from the world's leading international brands including Proform, NordicTrack, Gold’s Gym, Impulse and our very own Elite Series.

If you have recently purchased from our range of treadmills, firstly Congratulations on investing into your health and well-being!


It is best practice before exercise to always warm-up as it increases the blood flow and preparing the muscles for exercise, while building your heart rate and cardiovascular system, reducing the risk of injury and strains.
You may choose to warm up with a light/brisk walking pace for 5-10 minutes before stopping and performing some simple stretches.

Hamstring Stretch (Standing) 

Keep your knees slightly bent and slowly lean forward, back and shoulders relaxed, reaching towards your toes. You should feel the tension and slight discomfort in your hamstring muscles.

Hold for 15-20 seconds. Repeat 2-3 times.


Hamstrings Stretches (Seated)

Sitting on the floor preferably on a mat, put one leg straight, the other inward and close to the inside of the straight leg. Lean forward from the hips, reaching towards your toes.

Hold for 10-15 seconds, and relax. Repeat 3 times.


Crus and Feet Tendon Stretches

Stand with two hands on the wall or tree, one leg behind. Keeping your legs straight and the heel on the ground, lean forward towards the wall or tree.

Hold for 10-15 seconds, and relax. Repeat 3.


Quadriceps Stretches

Keeping your balance with your left hand holding onto a wall or stationery fixture, grasp your right foot with your right hand and stretch your right heel toward your buttocks slowly, until you feel the stretch in the front of your thigh.

Hold for 10-15 seconds, and relax. Repeat 3 times.


Sartorius (Inner Muscles of the Thigh) Muscle Stretches

Sitting down with the soles of your feet or shoes together and your knees positioned outward. Pull your feet towards your groin until you can feel the stretch.

Hold for 10-15 seconds, and relax. Repeat 3 times.



PRO TIP: It’s as equally important to stretch after exercise to help prevent any muscle soreness setting in the next few days. Repeat the stretches above post workout.


  • If you experience dizziness, nausea, chest pain or any other abnormal symptoms, STOP the workout at once.  CONSULT A PHYSICIAN IMMEDIATELY.
  • Whether you are an elite athlete or a weekend warrior, it is essential to drink enough water before, during and after exercise. Dehydration will stop you from getting the most out of your workout and feeling tip-top!
  • Before using the machine to exercise, always do stretching exercises to properly warm up.
  • Always wear appropriate workout clothing when exercising. Dress accordingly to the temperature and do not wear loose clothing that could become caught in the machine. Sporting shoes are recommended when using the treadmill.
  • Use the machine only for its intended use.
  • Keep children and pets away from the machine at all time. DO NOT leave children unattended in the same room with the machine.
  • Disabled persons should not use the machine without a qualified person or physician in attendance.
  • Only one person at a time should use the machine.
  • Inspect and tighten all the loose parts before this equipment is used.
  • Keeps hands away from moving parts.
  • Position the machine on a clear, leveled surface. DO NOT use the machine near water or outdoors.  
  • Inspect the machine before each use; make sure all of the connections are tightly secured.
  • Do not place any sharp objects around the machine.
  • And lastly, ensure that you know how to operate your machine – check that your speed, incline and emergency stop is functional. Never operate if the machine is not functioning properly.


Now let’s get to it!
These exercise guides are to help you work up a sweat, no matter what your level of fitness is – be beginner through to advanced.

Short + Sweet Waitakere Trek

20 minute tabatha | Equipment needed: 4kg Dumbbell
If you like your workouts challenging and to the point or if you're short on time, try this invigorating 20-minute treadmill workout. This workout alternates speed and incline, as well as including body exercises to give you a powerful work out.
Challenge yourself to take on the rest of the day.

16 minute uphill, downhill HIIT blast | Equipment optional: Exercise Mat
Challenge yourself with this 16 minute HIIT workout. While it may not be the best weather to get outdoors, imagine yourself trekking in the beautiful Waitakere Ranges, getting to the peak and then heading back down again.
As your fitness improves, repeat the uphill to downhill portion to increase intensity.
Body Blast Mt Ruapehu Climb

40 minute body shape up | Equipment needed: Kettlebell, Slam Ball and Exercise Mat.
The best way to lose weight is through the combination tone of strength and cardio. This body blast workout will get the blood pumping, keeping you in the fat burning zone. PRO TIP: After this lengthy workout, make sure you stretch afterwards to prevent any late on-set muscle soreness!

40 minute strength workout | Equipment needed: Dumbbell Set
Take your treadmill workout to the next level by adding in this arm workout.  Focus on toning your arms with this 40 minute incline workout. Choose a weight that you are comfortable with to get started. PRO TIP: After this lengthy workout, make sure you stretch afterwards to prevent any late on-set muscle soreness!


Heart Rate can be measured by using the radial (wrist) or carotid (neck) pulse using your index and middle fingers, counting the beats for 10 seconds and multiplying by 6. Alternatively, the use of a Wireless Telemetry Heart Rate strap and watch will give you an accurate Beats Per Minute (BPM) reading.

220 – AGE = TMHR (Theoretical Maximum Heart Rate) TMHR x 85% = (Upper Training Limit) bpm (Beats per Minute) TMHR x 65% = (Lower Training Limit) bpm

220 – 39 = 181 bpm
181 x 85% (0.85) = 154 bpm (Upper Training Limit)
181 x 65% (0.65) = 118 bpm (Lower Training Limit)

Cardiovascular Training plays an important part in maintaining a healthy heart and lung function, so it’s no surprise we should be paying attention to how quickly our heart beats during exercise. The chart below outlines a range of heart rate training zones determined by the individual’s age and workout goals to ensure you train safely and effectively.