7-Day Treadmill Workout Plan to Lower Blood Sugar, Recommended by Certified Trainers

Are blood sugar issues preventing you from living your best life? If so, it’s time to get your blood sugar under control with our best seven-day treadmill workout plan. Designed by certified personal trainers, this fitness plan will help you manage your blood sugar levels better. 

Walking and running are accessible and effective ways to help regulate blood sugar. A small 2022 study published in Nutrients concluded that going for a 30-minute brisk walk or jogging after eating can improve your glycemic response, regardless of the meal’s carbohydrate content. These findings are significant, considering over 38 million Americans of all ages have diabetes and face the daily challenge of managing their blood sugar, per the Centers for Disease Control and Prevention.

This workout plan will help not only control your blood sugar but also boost your overall health. Here’s the lowdown.

How Treadmill Workouts Can Benefit Your Blood Sugar Levels

Over the years, research has highlighted the critical role of cardiovascular exercises, such as treadmill workouts, in regulating blood sugar. According to a 2022 study published in Medicine & Science in Sports & Exercise, consistent treadmill workouts positively impact insulin sensitivity and glucose metabolism, two essential components of blood sugar regulation. Engaging in these workouts enhances cardiovascular health and assists in maintaining stable blood sugar levels to help related conditions like diabetes.

“Improving blood sugar happens through training, exercise and dietary intake,” explains Gianna Masi, CPT, RDN, a certified personal trainer and registered dietitian at Barbend. “What we do consistently has the largest impact on our health versus what we do just one day. So while a treadmill workout can be helpful, it’s encouraged to incorporate resistance training and protein and fat paired with carbohydrate sources to help support healthier blood sugars.”

7-Day Treadmill Workouts for Better Blood Sugar Levels

Kyrie Furr, CPT, a certified personal trainer and performance coach at Barbend, says, “When you engage in physical activity, your muscles use glucose for energy, which helps to lower your blood sugar. Regular exercise also improves insulin sensitivity, making it easier for your body to utilize insulin. Make exercise a regular part of your routine to experience long-term benefits in blood sugar management.”

Day 1: Maximum Aerobic Capacity Test

Set a timer for 30 minutes and walk or run as far as you can during that time. This workout helps you determine your baseline fitness level. “If wearing a heart rate monitor, stay in Zone 2,” advises Masi. Zone 2 is considered to be 60% to 70% of your heart rate max (HRmax). Your HRmax is the highest number of heartbeats per minute when your heart is under high stress, such as from physical activity. To identify your Zone 2, first you need to calculate your HRmax, which you can do with this formula: 220 beats per minute (bpm) – your current age, per the Centers for Disease Control and Prevention. Once you have that number, you can calculate 60% to 70% of it. 

Day 2: 1-Mile Test

Warm up by walking at a moderate pace for 5 to 10 minutes. Then, brisk walk, jog or run 1 mile and record your time. Recording your fastest mile can be used to compare your progress. For example, re-record your time in four to six weeks and see if you’ve increased your speed.

Day 3: 45-Minute Low-to-Moderate-Intensity Incline Walk

Pick an incline and speed that you can sustain for 45 minutes. Masi says, “The pace should be challenging, but not so difficult you can’t have a conversation with someone if you had to.”

Day 4: High-Intensity Sprint Intervals

“Warm up for 5 minutes, then sprint for 30 seconds, followed by 1 minute of recovery walking. Repeat this pattern for 20 minutes, and cool down for 5 minutes at the end,” instructs Furr.

Day 5: 20-Minute Moderate-to-High-Intensity Incline Walk

Warm up for 5 minutes, then increase the incline gradually every 2 minutes for 20 minutes. Finish with a 5-minute cool-down.

Day 6: 20-Minute Treadmill Strength-Training Workout

Incorporate strength training into your treadmill routine. Furr says, “Warm up for 5 minutes, then alternate between 1 minute of walking lunges and 1 minute of jogging. Repeat for 20 minutes, and cool down for 5 minutes.” Feel free to switch things up and swap out walking lunges for other strength-training exercises, such as air squats, pushups, pull-ups or bodyweight rows.

Day 7: 45-Minute Alternating Flat and Incline Walking

Alternate between flat and incline walking for 45 minutes. Break it down into 5-minute intervals as follows:

• 5-minute flat walk warmup at an easy pace
• 5-minute incline walk or run using a 5% incline
• 5-minute flat walk or run at a moderate pace
• 5-minute incline walk or run using a 10% incline
• 5-minute flat walk or run at a moderate pace
• 5-minute incline walk or run using a 12% incline
• 5-minute flat walk or run at a moderate pace
• 5-minute incline walk or run using a 15% incline
• 5-minute flat walk cool-down at an easy pace
  

The Bottom Line

Treadmill workouts are an accessible and effective way to help manage blood sugar. With over 38 million Americans impacted by diabetes and having to manage blood sugar daily, incorporating treadmill workouts can help improve their cardiovascular fitness while supporting their overall health. If you have any blood sugar concerns, other underlying health conditions or are new to exercising, consult your health care provider before starting any new exercise routine.

Related: What You Need to Know About Physical Activity & Diabetes