9 Day Treadmill Workout Plan To Lower Blood Sugar

Regular physical activity is essential for managing blood sugar levels, especially for individuals with diabetes or prediabetes. A treadmill can be a fantastic tool to incorporate into your fitness routine as it offers convenience and versatility. This 9-day treadmill workout plan is designed to help lower blood sugar levels and improve overall health.

Day 1: Warm-up and Brisk Walk

Start with a 5-minute warm-up at a comfortable pace. Then, increase the speed to a brisk walk for 20 minutes. Maintain good posture and engage your core muscles throughout the workout.

Day 2: Interval Training

Warm up for 5 minutes, then alternate between 1 minute of high-intensity running or fast walking and 2 minutes of moderate-paced walking for a total of 20 minutes. This interval training helps improve insulin sensitivity and glucose metabolism.

Day 3: Steady State Cardio

Perform a steady-state cardio session by walking or jogging at a moderate pace for 30 minutes. Focus on maintaining a consistent speed and rhythm to keep your heart rate elevated.

Day 4: Hills and Incline

Incorporate incline intervals into your workout. After a 5-minute warm-up, increase the incline to a challenging level and walk or jog uphill for 1 minute. Then, reduce the incline and recover for 2 minutes. Repeat this cycle for 20 minutes.

Day 5: Rest or Light Activity

Take a day of rest or engage in light activities such as stretching, yoga, or gentle walking to allow your body to recover.

Day 6: Endurance Challenge

Challenge yourself with a longer workout session. Aim to walk or jog continuously for 45 minutes at a moderate pace. Listen to your body and adjust the speed or intensity as needed.

Day 7: HIIT Session

High-Intensity Interval Training (HIIT) is excellent for improving glucose tolerance. Warm up for 5 minutes, then alternate between 30 seconds of all-out effort (sprinting or fast walking) and 1 minute of recovery for a total of 15 minutes.

Day 8: Tempo Run

Perform a tempo run by maintaining a comfortably hard pace for 25 minutes. This intensity level should feel challenging but sustainable throughout the workout.

Day 9: Cool Down and Stretch

Finish the 9-day treadmill workout plan with a 5-minute cool-down at a slow pace. Follow it up with gentle stretching exercises to promote flexibility and prevent muscle soreness.


Consistency is key when it comes to managing blood sugar levels through exercise. This 9-day treadmill workout plan offers a variety of workouts to keep you motivated and engaged. Remember to consult with your healthcare provider before starting any new exercise program, especially if you have diabetes or other health concerns. Stay hydrated, listen to your body, and enjoy the benefits of an active lifestyle!

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