Lose Weight with a Treadmill Workout (2024)

Some ways to help make your treadmill workout more effective for weight loss include high-intensity interval training (HIIT), increasing the incline, and changing your routine each session.

Lose Weight with a Treadmill Workout (1)Share on Pinterest

The treadmill is a hugely popular aerobic exercise machine. Aside from being a versatile cardio machine, a treadmill can help you lose weight if that’s your goal.

In addition to helping you lose weight, working out on a treadmill has other benefits too. For instance:

  • You can use the treadmill year-round.
  • It’s possible to watch your favorite TV show while you exercise.
  • The treadmill has handrails, which is ideal if you’re recovering from an injury.
  • As with any heart-pumping cardio workout, it can help reduce your risk for heart disease and other chronic diseases, improve sleep, boost your mood, and improve brain function.

Treadmills are available at almost every gym, making it an accessible option for all fitness levels. Plus, if you prefer working out at home, treadmills can easily become part of your home gym, too.

Let’s explore the basics of treadmill weight loss, along with possible workout plans and tips.

High-intensity interval training (HIIT) involves alternating sets of high-intensity exercise and rest.

According to a 2017 study, HIIT workouts can be an effective way of reducing body fat and burning calories in a shorter amount of time.

The idea is to work extra hard for short periods and rest between the high-intensity bursts of exercise. This burns a lot of calories, which helps contribute to weight loss.

Additionally, after a HIIT routine, your body attempts to return to a normal resting state. It does this by metabolizing body fat for energy.

Here’s how to do HIIT on a treadmill:

  1. Set the treadmill so it’s flat. Walk at 2 mph for 5 minutes to warm up.
  2. Run at your maximum speed for 30 seconds.
  3. Walk vigorously for 60 seconds.
  4. Repeat 5 to 10 times.
  5. Walk at 2 mph for 5 minutes to cool down.

For a more advanced workout, alternate between jogging and sprinting. You can also add more minutes to each high-intensity set. Ideally, your rest intervals should be twice as long as your high-intensity intervals.

Another strategy for treadmill weight loss is to switch up your routine. By doing a different workout each time, you can:

  • Reduce your risk for injury. Repeating the same workout is stressful on your joints. It increases the risk of overuse injury, which can set you back.
  • Avoid a training plateau. The more you do a certain workout, the less you’ll see results. Your body needs to be challenged to progress.
  • Prevent boredom. You’re more likely to stick to your routine if you regularly mix up your workout.

Here’s a sample workout plan, where different treadmill workouts are incorporated into a balanced exercise routine:

  • Sunday: rest, leisurely walk, or gentle yoga
  • Monday: treadmill HIIT routine for 20 to 30 minutes
  • Tuesday: light treadmill jog and strength training
  • Wednesday: rest, leisurely walk, or gentle yoga
  • Thursday: light treadmill jog and strength training
  • Friday: treadmill HIIT routine for 20 to 30 minutes
  • Saturday: barre class or bodyweight workout

To make a treadmill routine more challenging, add hills. Walking briskly or running at an incline burns more calories because your body has to work harder.

It also activates more muscles, which contributes to building more lean muscle mass. This helps you lose weight, since muscle burns more calories than fat.

If you’d like to exercise on an incline, try this treadmill sequence:

  1. Set the treadmill to flat. Walk at 2 mph for 5 minutes to warm up.
  2. Set the incline to 1 percent. Jog at 4 to 6 mph for 1 minute.
  3. Increase the incline by 1 percent each minute. Repeat until you reach an 8 to 10 percent incline.
  4. Decrease the incline by 1 percent each minute. Repeat until you’re at a 0 to 1 percent incline.
  5. Walk at 2 mph for 5 minutes to cool down.

Generally, 4 to 6 mph is the average jogging speed. You can increase the speed or add more minutes to make this workout harder.

For an easier version, increase the incline by 0.5 percent each minute. Repeat until you’ve reached a 4 to 5 percent incline, then work in reverse.

In addition to weight loss, cardio activity like a treadmill workout offers many benefits. It may help:

  • improve endurance
  • control blood sugar
  • increase HDL (good) cholesterol levels
  • improve memory and cognition
  • protect against Alzheimer’s
  • promote healthier skin
  • strengthen muscles
  • decrease fatigue
  • decrease joint stiffness
  • relieve stress and anxiety
  • promote better sleep
  • increase energy levels
  • boost your immune system
  • improve sexual arousal

As a form of cardio exercise, using a treadmill is an excellent way of burning calories and losing weight.

If you’re not sure what type of treadmill workout is best suited to you, talk to a certified personal trainer. They can work with you to create a customized treadmill weight loss program.

For best results, combine treadmill workouts with strength training. Both forms of exercise can help support weight loss and overall health.

If you’re new to exercise, or if you haven’t worked out in a while, talk to your doctor before you start a new fitness routine.

Lose Weight with a Treadmill Workout (2024)


Will I lose weight if I only use the treadmill? ›

A treadmill can be a great way to burn calories and help put you in a calorie deficit. Put simply; you will lose weight if you are in a calorie deficit. Combining your treadmill workouts with strength training can help you tone up and lose fat and support your overall fitness.

How effective is a treadmill for weight loss? ›

The bottom line. As a form of cardio exercise, using a treadmill is an excellent way of burning calories and losing weight. If you're not sure what type of treadmill workout is best suited to you, talk to a certified personal trainer. They can work with you to create a customized treadmill weight loss program.

How long does it take to see results from working out on a treadmill? ›

The answer depends on your goals—whether you are improving your cardio, gaining muscle, or losing weight—and your fitness level. For example, people who are new to working out will typically see cardio and muscle gain within two to four weeks. In contrast, significant fat loss might take around four months or longer.

Is 20 minutes on the treadmill enough to lose weight? ›

Consistency is key in any fitness routine. While 20 minutes of treadmill exercise daily can contribute to weight loss, results may vary depending on factors like intensity, diet, and individual metabolism. To maximize effectiveness, incorporate a balanced diet and other forms of physical activity.

Can I lose belly fat with treadmill? ›

If coupled with a good diet and self-care, the treadmill aids in losing belly fat. For instance, running for 30 minutes can help you burn around 200-500 calories (of course, your weight and speed are major factors). On the other hand, fast food burgers contain 250-700 calories. So, plan your workout accordingly!

What is the best speed on a treadmill to lose weight? ›

What's the ideal treadmill walking speed for weight loss?
  • Moderate pace. One of the best speeds to start with is a moderate pace, which is usually around 3-4mph. ...
  • Brisk walking. ...
  • Interval training. ...
  • Jogging or Running. ...
  • Listen to Your Body.
Oct 23, 2023

What is the 30 minute treadmill rule? ›

One of the most popular routines is the 12-3-30 treadmill workout, which continues to be a fan favorite since it went viral in 2020. The workout is simple: Set the treadmill to an incline of 12 (or lower — choose a challenging incline for your fitness level!) at a speed of 3 miles per hour and walk for 30 minutes.

Does a treadmill tone your stomach? ›

In other words, treadmill training will tone your stomach as well. Lastly, you'll get light-strength workouts for your back, shoulder, and arms. This will happen as you swing the arms while running on the machine. To increase the workout intensity further, hold weights while training on the treadmill.

Will I lose weight if I walk on the treadmill for 30 minutes everyday? ›

“Here's another way to look at it,” offers Pritikin's Fitness Director Jamie Costello. “If all you do is walk briskly for 30 minutes, you've burned just 200 calories. Since 3,500 calories is a pound of fat, you'd need 17.5 days to lose one single pound. At most, you'd be losing two pounds a month.

How long does it take to lose 10 pounds on a treadmill? ›

With a healthy diet and regular workouts on a treadmill, weight loss of 10 pounds in a month is possible. However, a more ​gradual​ weight loss of 1 to 2 pounds per week might be more sustainable in the long term.

What is the minimum time on a treadmill to lose weight? ›

A 30-minute steady-state workout is a great place to start when it comes to treadmill walking for weight loss, better physical health, and improved mental health. A lot of good can happen in 30 minutes. If you're completing an interval workout, you could aim for just 15 or 20 minutes, depending on the intensity.

What happens if you walk 30 minutes a day for a month? ›

Bottom Line: Walking 30 Minutes a Day for a Month Results

Daily walking is an evidence-based approach to losing or maintaining weight, improving heart health, and boosting your mood and energy levels. It's also a great adjunct to support your mental health.

How much treadmill a day to lose weight? ›

Ideally one should walk 300 minutes a week on the treadmill for extensive health benefits, including weight loss. One can reach this goal by walking 43 to 44 minutes each day. This will help your burn 1 kilo in a week. But if you have just embarked on the weight loss journey then start with 20 minutes a day.

How much weight can you lose on a treadmill in a month? ›

With vigorous exercise and strict dieting, you can lose 10 or more pounds (4.5 kg) in a month, but if you want to implement a manageable, long-term workout routine and diet, aim to lose 1 or 2 pounds (0.45-0.91 kg) per week so that you don't get burned out too quickly.

Is just doing treadmill enough? ›

Running on the treadmill can be great for fitness, but it's important to consider other aspects of training. For example, remember to do cross-training if you're only running on the treadmill. You'll want to work the muscles on the back of your legs, including your hamstrings and glutes.

Top Articles
Latest Posts
Article information

Author: Tuan Roob DDS

Last Updated:

Views: 6634

Rating: 4.1 / 5 (62 voted)

Reviews: 85% of readers found this page helpful

Author information

Name: Tuan Roob DDS

Birthday: 1999-11-20

Address: Suite 592 642 Pfannerstill Island, South Keila, LA 74970-3076

Phone: +9617721773649

Job: Marketing Producer

Hobby: Skydiving, Flag Football, Knitting, Running, Lego building, Hunting, Juggling

Introduction: My name is Tuan Roob DDS, I am a friendly, good, energetic, faithful, fantastic, gentle, enchanting person who loves writing and wants to share my knowledge and understanding with you.