My Treadmill Walking Workout to Stay in Shape

A birds eye view of me walking on my Altrax Fitness treadmill.
A birds-eye view of me walking on my Altrax Fitness treadmill.

Hey, what's up all? Ryan here. Okay, so in this video below, I'm going over my treadmill walking routine. This is what I use to stay in shape. In a nutshell, I do two walks a day that total 60 minutes, most of the time, it's 30 minutes around the morning time and then 30 minutes around the evening time. Between that, I do squats with no resistance bands


Walking 7 Days a Week 

7000 to 15,000+ Walking Steps Per Day.
(Data from Google Fit app. I'm now using a Fitbit.)

Active Days
Walking - 30 Minutes
Squats - 40/30 seconds 
Walking - 30 Minutes

"Lazy" Days
Walking - 30 Minutes
Squats - 40/30 seconds 

Diet & Recovery
I cut out 90% of my sugar consumption. Let me rephrase, I try to cut out 90% of sugar, (the struggle it real). I also do my best to portion the meals. I use the massage gun before and after walks with stretching.

Includes all other walking activities during the day and travel. For example, going to the mall or picking up things from the grocery store, etc. So, about 70% Treadmill, 30% Outdoor walks, daily living walks, and travel. (Year-round). Think of these numbers more metaphorically. 

I use an interval timer, which is 40 seconds of doing the squats and then 30 seconds, rest. So the whole goal is to stay in a range of around 7,000 to 15,000 steps a day. The 15,000 steps are only if I'm training for a walking marathon, (which I walk slowly by the way). 

The remainder of the video elaborates a little bit more on how I went from a sporadic walking week to a more consistent walking week.

Towards the end of the video, I give a couple of audiobook recommendations. These are the books that have really helped me create this walking routine on my treadmill and it may help you.

Audiobooks that helped
Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear

Effortless: Make It Easier to Do What Matters Most by Greg McKeown

All the best, happy walking.

I'm not a professional, please seek out your local professionals when doing any physical exercise. 



January 12, 2022

Since I increased my walking frequency to seven days a week. I'm noticing the vibrating foam roller is not really the best for deep tissue massages after walks. I went with the Bob and Brad C2 mini-massage gun, and so far, it's been helping out ease the tension in my calves. 

So, in saying that. The walking routine has changed a bit. I now incorporate some massage time to the calves before and after my walks. But, not too much. 

January 2, 2022

Here is the interval timer I use for the squats.

What happened in 2021.