Treadmill Weight Loss: How to Lose Weight on Treadmill

Treadmill to lose weight: The treadmill is really hugely popular and best aerobic exercise machine. Aside from being a versatile cardio machine, a treadmill can easily help you lose weight if that’s your goal. Let’s see how to lose weight on treadmill?

Actually, treadmill is effective in weight loss and a great option for almost everyone looking to lose weight. It is really a versatile cardio machine, making it easily accessible at all levels of fitness exercise. Plus, it can easily be added to a home gym if you actually prefer working out in your private space.

Here we will discuss five of the best treadmill weight loss workouts you can do and become more toned. In addition to helping you lose weight fast, working out on a treadmill has other benefits too. For instance:

  • You can easily use the treadmill year-round.
  • It’s simply possible to watch your favorite TV show and listening music while you exercise.
  • The treadmill has handrails, which are ideal if you recover from an injury.
  • As with any effective and best heart-pumping cardio workout, it can easily help reduce your risk for heart disease and other chronic diseases, perfectly improve sleep, boost your mood, and easily improve brain function.
How to Lose Weight on Treadmill
Effective fat burning technique on treadmill. Best treadmill workouts to lose weight at home. How to lose weight on treadmill.

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

Let’s explore the basics of treadmill weight loss, along with possible best workout plans and tips to know how to lose weight on treadmill. Here are best treadmill workouts to lose weight fast for beginners. Let’s get started on how to workout on treadmill to lose weight.

How Should a Beginner Walk on a Treadmill?

A beginner should run on a treadmill at a slow cautious pace. Hold the railing until you are completely comfortable.

It takes some time to get used to running on a treadmill, so you need to go slow and run without assistance only when your form feels comfortable and you are confident to let go.

How to use a treadmill for weight loss

Enter the Fat Burning Zone: While using the treadmill, we should work out in our fat burning zone. This will help you lose weight and burn more calories. Calculate the maximum heart rate which is the number of heartbeats per minute and the burn area will be 70% of the heart rate.

How to workout on treadmill to lose weight

Best and most effective top 5 ways to workout on treadmill to lose weight. These workouts can burn fat on treadmill and here we will see how treadmill actually works for weight loss.

1. High-intensity interval training (HIIT)

Best way to lose weight on treadmill.

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

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

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

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

Here’s how to do HIIT workout on a treadmill:

  1. Set the treadmill so it’s flat. slowly walk at 2 mph for 5 minutes to warm up.
  2. Run at 9 to 10 mph for just 30 seconds.
  3. Walk slowly at 3 to 4 mph for 60 seconds.
  4. Repeat 5 to 10 times.
  5. Walk at 2 mph for 5 minutes to simply cool down.

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

15 minute HIIT treadmill workout to lose weight

Can a 15-minute HIIT treadmill workout be effective? Yes, a 15-minute treadmill workout is all you need — if you focus and push. The beauty of high-intensity interval training (HIIT) especially on treadmill is that you’re actually working your heart at close to max effort (85-95%). So you can easily burn a ton of calories and fats while building superior cardiovascular strength in almost no time at all.

2. Find your fat-burning zone

During a treadmill workout, exercising your fat-burning heart rate can easily help promote weight loss. This area or zone is where you burn the most calories per minute.

To perfectly find your fat-burning zone, you’ll simply need to calculate your maximum heart rate first. This is actually the maximum number of times your heart can beat during 1 minute of exercise.

So, your maximum heart rate is 220 minus your age. For example, if you’re 40 years old, your maximum heart rate is near about 180 beats per minute (220 – 40 = 180).

Generally, your fat-burning zone or area is 70 percent of your maximum heart rate. If your max heart rate is 180 beats per minute, your actual fat-burning zone is 70 percent of 180, or 126 beats per minute (180 x 0.70 = 126).

With this number, you’ll perfectly know how hard you should work to properly support weight loss. Here’s one way to do it:

  • Wear a heart rate monitor to monitor your heart rate on your wrist or chest. Set the treadmill to flat. Walk slowly at 2 mph for 5 minutes to warm up your body.
  • Set the incline to 2 percent. Jog at 4 mph for just 1 minute.
  • Now, run at 8 to 10 mph, or until you enter your fat-burning zone. Run for just 15 to 30 minutes at this level of heart rate.
  • Jog at 4 mph for 1 minute.
  • Walk at just 2 mph for 5 minutes to perfectly cool down.

While near about 70 percent is the average fat-burning zone, everyone is different level of fat burning zone. Some people might enter the fat-burning zone at just 55 percent of their maximum heart rate, while others might need to reach high level like 80 percent. It actually depends on various factors like sex, age, fitness level, and medical conditions. If is there any hormonal imbalance you won’t lose weight.

You might also enter your fat-burning zone easily at a lower treadmill speed.

A personal trainer can easily help determine your ideal speed and heart rate for optimal weight loss.

3. Get out of a rut

Another effective strategy for treadmill weight loss is to perfectly switch up your routine. By doing a variety of workouts or different workouts each time, you can:

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

Here’s a sample workout plan to lose weight on treadmill, where different treadmill workouts are perfectly incorporated into a balanced exercise routine:

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

4. Add hills or uphill

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

It also easily activates more muscles, which actually contributes to building more lean muscle mass. These steps really help you lose weight since muscle burns more calories than fat.

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

  • Set the treadmill to flat. Walk at 2 mph for just 5 minutes to warm up your full body.
  • Set the incline to 1 percent. Jog at 4 to 6 mph for just 1 minute.
  • Increase the incline by only 1 percent each minute. Repeat this process until you reach an 8 to 10 percent incline.
  • Decrease the incline slowly by 1 percent each minute. Repeat perfectly until you’re at a 0 to 1 percent incline.
  • Walk at 2 mph for 5 minutes to relax your body or cool down.

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

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

5. 20-Minute Interval Workout

This is a fantastic and effective activity that can be scaled to any level. Choose a slow speed that will actually allow you to perfectly maintain a heart rate between 60 and 80 percent of your maximum heart rate, then step by step choose a rapid speed.

This is how you do it:

  • After a 2 minute properly slow warm-up, alternate between 16 minutes of 1-minute fast and 1-minute easy intervals.
  • Perform easy intervals at 5–6 mph and rapid speed intervals at 7–9 mph.
  • Maintain a 1-1.5 percent inclination.

Benefits of Weight Loss on Treadmill

Benefits of Treadmill Workout: Effective cardio exercises like a treadmill workout or exercise regularly have several advantages outside just helping you lose weight.

In addition to weight loss on treadmill, cardio activity like a treadmill workout really offers many health benefits. It might be beneficial to:

  • 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 and best way of burning fat on treadmill, calories and losing weight. Best way to lose weight on treadmill. Always wear protection like supportive shoes and a good pair of athletic socks with extra padding on the heel and ball of your foot. Hitting your stride on the treadmill can easily help you achieve all of your weight loss goals and finally fitness goals.

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

For best and perfect results, combine treadmill workouts with strength training. Both forms of exercise can really 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 trainer or doctor before you start a new fitness routine. You can lose weight on treadmill easily.


Can I use the treadmill every day?

Yes, you can walk or run on a treadmill every day. Treadmill running is a great cardiovascular workout that burns calories as well as improves the health of your heart and lungs.
Giving your body 24 hours to recover between your treadmill workouts is usually enough for maximum benefit – and lets you build up more energy for the next one!

What areas does a treadmill target?

The principal muscles (big muscles) involved are the thighs – both quadriceps and hamstrings – the calves and the glutes, more so as you hill up or increase the incline on your treadmill. The abdominals are also worked perfectly, especially if you run. The back, shoulders, pectorals and arms are also used and target that muscles, but at a lower intensity.

Which is better treadmill or bike?

When exactly comparing the calorie burn from treadmills versus stationary bikes, you have to see and consider the intensity and duration of your training. Studies suggest that just running on a treadmill approximately burns 8.18–10.78 calories per minute, while stationary cycling approximately burns 7.98–10.48 calories per minute.

Is the stair stepper or treadmill better?

The stair climber also generally places really more weight on your quads than a treadmill, making it a killer upper-leg proper workout. Studies show that climbing the stairs is also actually more helpful and effective in terms of improving heart and lung health than the stair climber.

Which is better for losing weight treadmill or StairMaster?

A moderate to intense treadmill workout is really a more effective and time-efficient way to perfectly burn fat and improve cardiovascular health than a Stairmaster workout.


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