Hello everybody, I’m Jesús Varela. Today I tell you my experience with my folding treadmill, with which I train at home. And I tell you how I use the treadmill in my training plans.
Many of you know me from the Bilbo Method and my approach to strength training. One question I get asked time and time again is how to introduce cardio effectively into my workouts. My answer is always the same: My decision was to invest in a good treadmill at home.
But be careful, don’t go for the first one you see. You run the risk of buying a piece of junk that ends up being an expensive coat rack.
Therefore, I have decided to write this guide for you.
Not only am I going to give you my personal keys to choosing the perfect treadmill, but I’m going to tell you exactly how I use it in my own training plans and what my experience has been after two years of use.
And since I know you are going to ask me, I will also analyze in depth the machine that, after much searching, I have at home and with which I train: the BH Fitness Milan folding treadmill. I bought it at fitness digital.
Before looking at any model, this is what I personally look at.
This is the heart of the machine and where you can’t skimp. I’ve seen too many cheap treadmills with weak motors (1.5 hp or less) that burn out as soon as you ask for a little bit of cranking. That’s why I never recommend anything under 2.5 hp. This ensures that the treadmill will hold up to your toughest workouts without suffering and will last for years.
Believe me, there’s nothing worse than running feeling like you’re going to come off the treadmill at any moment. Limit your stride and your speed. For me, safety and comfort are vital, so my recommendation is to never accept less than 45 cm wide and 135 cm long. This is the minimum to be able to run naturally and without fear.
In my home, as in most people’s homes, space is at a premium. A folding belt was a prerequisite. But my condition was clear: the folding system could not sacrifice robustness. I’m looking for a treadmill that, once assembled, feels like a solid piece, without wobbling when I’m running at a good pace.
In order to be able to do the workouts I am going to propose later, I need tools to play with intensity. Speed and incline are those tools. I wouldn’t settle for less than 16-18 km/h top speed and, very importantly, a motorized incline. The incline will allow you to shoot your heart rate and calorie burn without having to run at sprint speeds.
I don’t get carried away by giant screens that don’t add anything. I value a console that is intuitive, that has programs that I can really use and, above all, the security clip. I’m serious, this clip is non-negotiable. It attaches to your clothing and if you trip, it stops the machine instantly. It can prevent a very serious injury.
Contact us
After putting all my criteria into practice, the BH Milan was my final choice. Why? Because for me, it is the one that best responds to all of the above.
My daily usage experience is excellent: The panel is easy to use, the programs are a good starting point and the tablet tray comes in handy for those gentler cardio sessions watching something.
Here is a table so that you can clearly see why I chose it over other known alternatives.
| Feature | BH Fitness Milan (My choice) | BH New York | ProForm Trainer 9.0. |
| Max. speed | 18 km/h | 16 km/h | 18 km/h |
| Max. inclination | 9% | 10 levels | 10 levels |
| Surface Race | 140 x 50 cm | 135 x 45 cm | 127 x 45 cm |
| Folding | Vertical Single | Vertical | Vertical |
| Engine Power | 2.75 HP | 2.5 HP | 2.75 HP |
| My Professional Opinion | Good running surface, and compact. Perfect for training at home and if you’re serious about running. And from a reputable manufacturer. | In general, lower benefits | Small running surface |
Now let’s get to the important part: how to use this machine. For me, cardio is the perfect ally of strength. It improves your work capacity, your health and helps you define.
Here are some of the ways I use the treadmill myself at home
Objective: to improve aerobic capacity, burn fat and increase endurance.
– Smooth rolling
– Speed: 6-10 km/h
– Incline: 0-2%
– Duration: 30-60 min
– Rolling with incline
– Speed: 5-8 km/h
– Incline: 3-7%
– Duration: 20-45 min
– Ideal to work glutes, legs and endurance without the need for high speed.
⸻
Objective: improve speed, VO2 max, burn fat in less time.
– Classic intervals
– 1 min at 14-16 km/h
– 1 min at 6 km/h (recovery)
– Repeat 6 to 10 times
– Incline: 0-2%
– HIIT with incline
– 30 sec at 12 km/h with 6% incline
– 90 sec walking at 5 km/h without incline
– Repeat 6-10 times
– Fartlek on treadmill (tempo set)
– Alternate 2-4 min at 10-14 km/h
– with 1-2 min jogging at 6-8 km/h
– You can add random inclines to simulate hills.
⸻
Objective: gain strength, power and improve uphill running technique.
– Progressive climbs
– Start at 3% incline, increase 1% every 2-3 min up to 10-12%
– Speed: 6-8 km/h (depending on level)
– Duration: 20-30 min
– Lower the incline to walk and recover.
– Hill sprints
– 20-30 seconds at 12-14 km/h at 5-7% incline
– 90 sec walking at 0%
– Repeat 6-10 times
⸻
Objective: to stimulate both cardiovascular and muscular systems.
– Mixed circuit
– 5 min run (at 10-12 km/h)
– 1 min incline 10% walking
– 2 min jog
– Repeat 4 times
– Can be interspersed with exercises off the treadmill (squats, planks, etc.)
⸻
Objective: active recovery, gentle sessions.
– Incline walking
– Speed: 4-6 km/h
– Incline: 6-12%
– Duration: 20-40 min
– Fat burning without impact, ideal for active rest days.
⸻
– Use 1% slope as a base to simulate flat terrain outdoors.
– Do not run at high speed with a steep incline to avoid joint overload.
– Listen to your body: prioritize technique and progression.
As you can see, this machine at home gives you brutal possibilities.
If you want to go more in depth on how one strength and cardio, you can take a look at my Bilbo Method training plans.
Choosing a belt is an important decision. My final advice as a user is this: invest in the motor and the running surface. Everything else is frills.
In my experience and after much analysis, the BH Milan is the machine that has given me that semi-professional performance, durability and folding functionality that most of us need at home. For me it was a smart buy if you really want to train. And that two years after good use, it hasn’t presented any problems.
If this review has helped you decide, I’ll tell you that I bought it at Fitness Digital. They usually have it with a 41% discountwhich is already an excellent price. But also, I have managed to get a coupon for my community:
I hope you find it useful.
Contact us
Expert in strength training and physical tests for civil service candidates. With over 30 years of experience and multiple national and European records, he shares his methods to improve strength, endurance, and performance safely.
