Is there a perfect workout playlist? Yes... and no. It's "yes" because studies do show that upbeat music doesn’t just make exercise feel easier—it helps you get into the zone. But as for "perfect", everyone may have their own opinions as to what is truly perfect, be there the real science of music selection.
In gyms everywhere, you’ll see people with headphones on. It’s no coincidence. Music helps regulate your pace, boost endurance, and make each step feel more powerful. But a good playlist isn’t just about catchy songs—it’s about carefully chosen lyrics, style, and also tempo (also known as BPM: Beats Per Minute).
BPM Zones That Sync with Your Stride
Research shows that keeping the same beat and frequency of running can even reduce the difficulty of your exercise. It makes you focused, decreases perceived exertion, and holds you at the same pace level throughout the time. Here’s a simple breakdown of BPM (beats per minute) zones that match different phases of your workout:
- Warm-Up (100–120 BPM): Easy, upbeat tracks that gradually wake up your body.
- Steady Jog (120–140 BPM): Songs with a steady tempo help you maintain a consistent pace.
- Sprints or Intervals (140–170 BPM): Fast, high-energy tracks keep you fired up during bursts of intensity. Be careful when using a treadmill for high-intensity training.
- Cool-Down (Below 100 BPM): Calm, soothing music helps your body relax and recover.
Tip: Don’t just focus on BPM—choose songs that make you feel good. That emotional boost is just as powerful as rhythm.
Sample Playlist to Keep You Moving
Inspired yet? Choosing a foldable treadmill that matches up with different phases of your treadmill training. Feel free to swap out your own selections, but these will certainly rev up your heart rate!
Warm-Up (~100–120 BPM)
Light, lively beats to gradually heat your body up. These songs provide you with a chance to stretch out, loosen your muscles, and ready your mind for the workout ahead.
- “Taste” – Sabrina Carpenter（113 BPM）
- “Birds of a Feather” – Billie Eilish（104 BPM）
- “Pink Pony Club” – Chappell Roan（107 BPM）
- “Texas Hold 'Em” – Beyoncé（110 BPM）
- “Not Like Us” – Kendrick Lamar（101 BPM）
Steady Jog (~120–140 BPM)
A steady beat to help you jog steadily. These tracks are perfect for maintaining a comfortable jogging pace and finding your natural stride.
- “NOKIA” – Drake（126 BPM）
- “Follow Rivers” – Tiesto & Oaks（126 BPM）
- “Cardio” – Timmy Trumpet（122 BPM）
- “Friday, I'm In Luv” – Alok, Alan Fitzpatrick, bbyclose（124 BPM）
- “Diamond In The Rough” – KSHMR, Izzy Bizu（120 BPM）
High-Intensity Intervals (~140–170 BPM)
High-energy songs to boost you and move you forward. Whether sprinting, doing incline work, or hitting peak intervals, these tracks give the motivation you'll need to drive through.
- “Die With A Smile” – Lady Gaga & Bruno Mars（157 BPM）
- “Ordinary” – Alex Warren（168 BPM）
- “You're Too Slow” – Odetari（162 BPM）
- “Slow It Down” – Benson Boone（181 BPM）
- “APT.” – ROSÉ & Bruno Mars（149 BPM）
Cool-Down (~80-110 BPM)
Smooth, calming melodies to bring you down and restore. Such soothing beats calm your heart rate and make you feel relaxed, centered, and refreshed.
- “Do It” – Chloe x Halle（83 BPM）
- “That's So True” – Gracie Abrams（108 BPM）
- “Good Luck, Babe!” – Chappell Roan（117 BPM）
*Quick tip: It’s perfectly fine if a song’s tempo doesn’t match the target BPM range exactly—everyone moves at their own pace. Just choose the music that best suits you and the intensity of your workout at the time. If you feel muscle soreness after exercise, use the wireless relax massager to help you recover.
Treadmill Workout Playlists by Duration
Now that you’ve seen how music tempo can energize your movement, let’s break it down even further. Each playlist below is structured to guide you through a full interval treadmill session—from warm-up to cool-down—with songs carefully selected to match the intensity of each phase. Whether you have 20 minutes or a full hour, there’s a BPM-based playlist here to keep your feet moving and your energy high.
🕒 20-Minute Treadmill Session
| Phase | Song Title & Artist | BPM | Duration |
| Warm-Up | "Taste" – Sabrina Carpenter | 113 | 3:00 |
| Steady Jog | "Bailando" – Enrique Iglesias | 128 | 4:30 |
| Sprints/Intervals | "You're Too Slow" – Odetari | 162 | 4:00 |
| Cool-Down | "28" – Zach Bryan | 81 | 3:30 |
| Total | ~15:00 + rest/stretch |
*Note: Leave a 5-minute buffer for warm-up walk or post-run stretching.
🕒 30-Minute Treadmill Session
| Phase | Song Title & Artist | BPM | Duration |
| Warm-Up | "Texas Hold 'Em" – Beyoncé | 110 | 3:30 |
| Steady Jog | "Running Up That Hill" – Kate Bush | 126 | 5:00 |
| Sprints/Intervals | "Slow It Down" – Benson Boone | 181 | 4:00 |
| Steady Jog | "Don’t Start Now" – Dua Lipa | 124 | 3:30 |
| Cool-Down | "Good Days" – SZA | 95 | 4:30 |
| Total | ~30:30 |
🕒 40-Minute Treadmill Session
| Phase | Song Title & Artist | BPM | Duration |
| Warm-Up | "Pink Pony Club" – Chappell Roan | 107 | 4:00 |
| Steady Jog | "Levitating" – Dua Lipa | 103 | 4:30 |
| Steady Jog | "As It Was" – Harry Styles | 174* | 3:00 |
| Sprints/Intervals | "Green Light" – Lorde | 154 | 4:30 |
| Sprints/Intervals | "Tití Me Preguntó" – Bad Bunny | 168 | 5:00 |
| Cool-Down | "Jealous" – Labrinth | 90 | 4:00 |
| Total | ~40:00 |
*Note: "As It Was" reads as high BPM but functions like a mid-tempo track rhythmically.
🕒 60-Minute Treadmill Session
| Phase | Song Title & Artist | BPM | Duration |
| Warm-Up | "Shivers" – Ed Sheeran | 126 | 4:00 |
| Steady Jog | "Cardio" – Timmy Trumpet | 124 | 4:00 |
| Steady Jog | "Blinding Lights" – The Weeknd | 171 | 3:30 |
| Sprints/Intervals | "Industry Baby" – Lil Nas X ft. Jack Harlow | 150 | 4:00 |
| Sprints/Intervals | "Savage Remix" – Megan Thee Stallion | 150 | 4:00 |
| Steady Jog | "Power" – Kanye West | 154 | 5:00 |
| Sprints/Intervals | "Uptown Funk" – Bruno Mars | 115 | 4:30 |
| Cool-Down | "Goodbye My Lover" – James Blunt | 77 | 5:00 |
| Total | ~60:00 |
Build Your Own Treadmill Playlist
Creating a playlist that motivates you is personal—what works for someone else might not energize you in the same way. Below are some simple tips to guide your selection:
- Use BPM-based playlists on platforms like Spotify or Apple Music.
- Mix it up with genres you enjoy, from pop to EDM to rock.
- Include “power songs”—tracks that make you feel unstoppable.
- Refresh your list weekly to keep things exciting.
Bonus: Music Motivation Hacks
Music isn’t just background noise—it’s a powerful training tool:
- Use music as a timer: Run for the duration of two or three songs instead of watching the clock.
- Match your pace to the beat for a rhythm-based workout.
- Reward yourself: Save your favorite song for the final push.
- Set a theme: ’90s dance party? Epic movie soundtracks? Make your running fun!
Why CyberPad Is Perfect for Music-Driven Workouts
If music drives your workouts, the UREVO CyberPad is just for you. Its ultra-quiet motor keeps your playlist front and center—no loud humming, no distractions. The wide, cushioned deck helps you stay stable and in sync with the beat, whether you’re walking to something chill or sprinting to high-energy tracks.
Plus, you can adjust speed or incline easily to match your rhythm. There’s no setup—just plug in and go. Also, it connects to the UREVO app to track your progress, join virtual runs, and set personal goals.
You focus on the music and movement, and it handles the rest.
Move to the Beat, Stay in the Zone
Working out on a treadmill doesn’t have to feel like a chore. With the right music, it can be a joyful, energizing ritual. Music fuels your steps, sharpens your focus, and turns your sweat session into a celebration of movement.
So plug in your headphones, press play, and let the rhythm carry you forward—one beat, one stride at a time.
