Effective Workout Plan With DeerRun Walkingpad Treadmill

Effective Workout Plan With DeerRun Walkingpad Treadmill

Most people prefer to run on a treadmill, including traditional treadmills and walking treadmills. Today DeerRun will recommend an effective workout plan a walkingpad treadmill.

Sample Workout Plan With DeerRun Walkingpad Treadmill

Creating an effective one-month workout plan with the DeerRun Walkingpad Treadmill requires careful consideration of your fitness goals, current fitness level, and available time. Below is a sample workout plan that you can follow. Remember to consult with a healthcare professional before starting any new exercise program.

Week 1: Establishing a Routine

  • Day 1-3:

Get familiar with the treadmill and focus on consistency rather than intensity. Try to walk on the treadmill for 20-30 minutes at a comfortable pace.

  • Day 4-7:

Start to increase the intensity by incorporating short intervals. Walk at a moderate pace for 2 minutes, then increase the speed for 1 minute, and repeat for 20-30 minutes.

Week 2: Building Endurance

  • Day 1-3:

Increase your workout duration to 30-40 minutes. Maintain a moderate pace throughout the session.

  • Day 4-7:

Continue with 30-40 minutes of walking, but increase the intensity of the intervals. Walk at a moderate pace for 2 minutes, then increase the speed for 2 minutes. Repeat this cycle for the entire session.

Week 3: Intensifying the Workouts

  • Day 1-3:

Extend your workouts to 40-50 minutes. Focus on maintaining a constant walking pace for the majority of the session.

  • Day 4-7:

Walk at a moderate pace for 2 minutes, then increase the speed for 2 minutes. Repeat for the entire session, which should last 40-50 minutes.

Week 4: Final Push

  • Day 1-3:

Continue with 40-50 minute workouts but introduce more challenging intervals. Walk at a moderate pace for 3 minutes, then increase the speed for 2 minutes. Repeat for the entire session.

  • Day 4-7:

This week, you'll focus on longer workouts to maximize calorie burn and endurance. Aim for 60 minutes of walking, maintaining a moderate to brisk pace.

Additional Tips:

  • Warm-Up and Cool-Down:

Begin each session with a 5-minute warm-up at a slow pace and end with a 5-minute cool-down to gradually lower your heart rate.

  • Frequency:

Aim for at least 4-5 days of treadmill workouts per week.

  • Hydration:

Stay hydrated throughout your workouts.

  • Variation:

To prevent boredom and plateauing, consider playing music or watching TV shows or movies while walking.

  • Progress Tracking:

Keep a workout journal to track your progress, including duration, speed, and any other relevant metrics. DeerRun treadmills can link to a fitness app - PitPat, which can help people track their progress and data at any time.

  • Rest Days:

Incorporate 1-2 rest days per week to allow your body to recover and prevent overtraining.

  • Nutrition:

Combine your workout plan with a balanced diet to achieve your fitness goals.

  • Consult a Professional:

If you have any underlying health conditions or specific fitness goals, consider consulting a fitness trainer or healthcare professional for personalized guidance.

Why choose DeerRun walkingpad treadmills?


Walkingpad treadmills are different from traditional treadmills, which are compact and ideal for storing easier in small living spaces like offices and apartments. People can use it at any time under the desk.

easy to store

Good For Sedentary People

Under-desk treadmills can be beneficial for sedentary people for several reasons:

  • Encourage Physical Activity:

Sedentary behavior, such as prolonged sitting, can have detrimental effects on physical and mental health. Under-desk treadmills provide an opportunity to incorporate running into your daily routine, helping people to break up long periods of sitting.

  • Improved Cardiovascular Health:

Regular use of an under-desk treadmill can help improve cardiovascular health by increasing heart rate and circulation. Even at low speeds, walking while working can contribute to better heart health.

  • Burn Calories:

Walking on an under-desk treadmill burns more calories than sitting, making it a simple way to help manage weight and prevent weight gain associated with a sedentary lifestyle.

  • Enhanced Focus and Productivity:

Some users find that light physical activity, like walking, can enhance mental focus and productivity. It may help reduce mental fatigue and boost creativity.

  • Posture Improvement:

Walking while working can promote better posture, as it encourages more dynamic movement compared to sitting for extended periods.

  • Stress Reduction:

Physical activity, even at a low intensity, can trigger the release of endorphins, which can reduce stress and improve mood.

  • Convenience:

Under-desk treadmills are designed to fit under a desk or workstation, making them convenient to use while you work or perform sedentary tasks like reading, browsing the internet, or watching TV.

  • Customizable Workouts:

Many under-desk treadmills, including DeerRun treadmills, allow you to adjust the speed to your comfort level, so you can tailor your workout to your fitness and energy levels.

  • Consistency:

The convenience of having a treadmill in your workspace makes it easier to maintain a consistent exercise routine, even on busy days.

  • Accessibility:

Walkingpad treadmills are accessible to a wide range of people, regardless of fitness level or age. A low-impact exercise is suitable for most individuals.

While under-desk treadmills offer numerous benefits for sedentary individuals, it's important to use them safely and gradually increase activity levels to avoid overexertion or injury.

under desk treadmill


DeerRun smart walkingpad treadmills can link to a fitness app - PitPat, which is intelligent enough to let people have more fun during running.

  • Automatic Speed Changing:

The PitPat course has been meticulously designed by experienced fitness coaches, with automatic speed adjustments tailored to the course, eliminating the need for manual adjustments. Smart app enhances the intelligence of the training and significantly improves its effectiveness.

  • Track The Fitness Data:

Through the PitPat app, you can monitor your health data, which includes metrics such as steps taken, heart rate, calories burned, and more. Additionally, PitPat creates a personalized, scientifically-based fitness plan that aligns with your physical condition for long-term progress. All you need to do is stay committed.

deerrun smart treadmill

  • Get Monetary Rewards:

Engage in an online PitPat competition for a chance to earn cash rewards that can be easily transferred to your PayPal account, serving as a motivating incentive to maintain an active lifestyle.

deerrun smart treadmill

  • More Scientific Training Courses:

PitPat offers a diverse range of courses designed to cater to various demographics. Whether you're seeking fitness, weight loss, or flexibility, you can discover the perfect program that aligns with your goals.

deerrun smart treadmill


In conclusion, implementing an effective workout plan with the DeerRun Walkingpad Treadmill can be a transformative step toward improved fitness and overall well-being.

Hope the DeerRun Walkingpad Treadmill can become an invaluable tool on your fitness journey, making it easier to integrate physical activity into your daily life and ultimately achieve the results you desire.

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