Is Walking On Treadmill Good For Weight Loss?

Treadmills are perfect for aerobic exercises and weight management.

Practice regular workout on such a fitness machine, and you will notice considerable changes in your body. But yes, you need to watch your diet and calorie intakes.

So, manage your food intake and start with walking.

Here, we will discuss can walking on a treadmill help lose weight? How much weight you can burn by walking on a treadmill?

How To Burn 1 Pound of Weight?

Walking falls under moderate exercises. Adults can enjoy multiple health benefits by working out moderately for 150 minutes every week, 2 hours and 30 minutes. You can lose 1 pound of extra weight by burning 3 500 calories. Burning such an amount of calories might take longer if you are only walking, but it’s possible.

Divide the workout schedule for 30 minutes and five days a week. Exercising for half an hour might be challenging if you are a beginner, but try to walk every day for the given amount of time, and soon your body will adapt to the movements.

After few weeks of regular walks on a treadmill, you will start seeing its positive impacts on your body. Plus, you don’t have to worry about external weather or lack of running tracks in the neighbourhood if you choose to walk on a treadmill.

How Many Calories Walking Burns?

The calorie loss depends upon your weight, distance covered or time on the treadmill, and speed. You can measure the time and speed on a treadmill. Check your gravity using a weighing scale.

The average walking speed on a treadmill varies between 3 to 6 mph, wherein four mph is a swift movement.

Luckily, there is a treadmill weight loss calculator that you can access here. You can check how many calories you will burn after walking for 30 minutes every day. For instance, if your weight is 80kg and you walk at four mph for 30 minutes, you will lose around 306 calories. Put other numbers and plan your workout accordingly.

So, walking regularly for five days every week will burn 1530 calories. Do you think it’s very low? Well, you can boost calorie loss by keeping a check on your fat intake.

If you consume nutritional and protein-rich food items, you can lose 1 pound of weight in 10 days. It’s satisfactory because healthy weight loss equals 1 or 2 pounds every week—no need to worry even if you are fat or obese. Start strolling, do not give up and keep pushing your limits.

Can I increase the number of calories burned?

Here is the good news.

You can boost the number of calories burned using the incline function of a treadmill. This means you can get maximum weight loss within less time. Use the above weight loss calculator to check your calorie burns while walking at a zero per cent incline.

Then, put 2 per cent of the rise, and you will see an exciting boost in weight loss. For instance, if your weight is 80kg and you are walking for 30 minutes at four mph and 2 per cent incline, you can burn around 330 calories.

Change the incline to 8 per cent, and you will see that it can burn 400 calories within 30 minutes. So, it’s easy to understand that the weight loss will continue to rise with the gradient. But you are still walking.

You can start with 2 per cent for the 1st week and then adjust the incline as you spent more time on the treadmill. You can also add a lot of varieties to your workout to make it more interesting. Here are some of those workouts.

Workout 1: It’s one of the best treadmill walking exercises to lose weight fast. This is a pyramid routine that becomes tough as you increase the incline. But then, the slope slowly goes down. You can choose a comfortable speed, but it should be brisk.

  • Warm-up for 5 minutes at zero per cent incline.
  • Walk for 1 minute at 1 per cent incline.
  • 2 minutes at 2 per cent
  • 3 minutes at 3 per cent
  • 5 minutes at 4 per cent
  • 3 minutes at 4 per cent
  • 2 minutes at 2 per cent
  • 1 minute at 1 per cent
  • 5 minutes at zero per cent incline. Allow your muscles to cool down.

Workout 2: Easy to understand and perform, but do not underestimate this exercise. The total time is once again 30 minutes, but you need to walk at a steep slope. But, there is a recovery period as well.

  • Warm-up for 5 minutes at zero per cent incline.
  • Walk for 3 minutes at a 4 per cent incline
  • 3 minutes at 1 per cent incline
  • 5 minutes at zero per cent incline. Allow your muscles to cool down.

Try to run after walking.

If you want to reap all the benefits of regular work out, then progress from walking to jogging and then running. Such an exercise plan will help you to cut down more weight once you establish a regular schedule.

Either you can attempt to jog or run after spending seven days on the treadmill. Or you can mix walking and running alternately. For instance, you can run for 2 minutes and then walk for a minute and repeat both the steps for 10 minutes.

If you weigh 80 kg and walk at five mph for 30 minutes, you will lose 370minutes. Follow this plan for the first 7 days and then try to increase the running time as you progress week after week.

Running on a treadmill will prepare your body for outdoor tracks. Plus, it will make you stronger, which is helpful when you want to participate in races, marathons and other physical activities. There are endless opportunities for fit and active individuals.

Tips for better weight loss on a treadmill

Intensity: What is the intensity of your workout? It has a direct impact on the number of calories you will lose. Plus, you will enjoy the full benefits of the exercise. To burn weight on a treadmill by walking, you need to maintain a moderate intensity level.

So, we suggest that you walk at a speed of at least 4 to 6 km/h. It would help if you also boost the inclines. Start sweating after 10 minutes. Otherwise, it would help if you raise the intensity.

Time: Adults needs to exercise for at least 150 minutes every week to stay fit. But, you might not get the desired results only by walking and losing a pound might be challenging, especially if you are not taking a low carb diet. So, walk faster or try to spend more time working out.

Motivation: Workout is boring for some individuals. If you don’t feel excited to step up on the treadmill, put a tablet in front of your treadmill. You can also play some music while sweating.

Diet plan: As we discussed, you need to watch your calorie intake. Walking will help, but only if you are careful in the kitchen. How will you lose weight if you are consuming more than you can burn? If you don’t have many ideas about nutrition, then consult a dietician.

Try other workouts: You can include weight training for better results. Lifting some dumbbells and barbells will build your muscles and make you even more confident.


How to lose weight on a treadmill in a month?

Start walking regularly. You should spend 30 to 45 minutes every day on a treadmill. Include interval training in your workout routine and make a habit of exercising.

Choose to walk while maintaining a between 4 to 6 km/h. If you find it slow, then choose anything higher than 4 km/h. Apart from regular workouts, consume a carb-free and healthy diet.

How to use treadmill to lose belly fat?

Yes, you can choose from a variety of workout plans on a treadmill to lose belly fat. But only if you maintain a nutritious and low-calorie diet. If you are a beginner, then do not try to start running in the initial days. Begin with a risk-free walk and maintain the same speed for the first 10 minutes. Then, you can change the speed and keep it.

How to lose weight on a treadmill in 2 weeks?

Combine regular workout with a healthy diet. However, do not restrict your meals. Instead, consume protein-rich food items. As we discussed, you should never start with running. Walk for 30 minutes for the first three days. Then, you can include jogging.

But, running should come into the picture later unless you are following a pyramid or interval workout. Once your body adapts to jogging, you can try to walk or jog on an inclined tread belt.

Final talk

Choose to walk every day, and you will lead and healthy life. Walking is one of the best aerobic activities that are you can quickly start. Don’t forget to consult your doctor before stepping on a treadmill. Follow the points we discussed above, and you will achieve your desired fitness level. You have to be regular, and the result will follow.

Keep a check on your calorie intake as well. Cut down the excess fat consumption. However, you can eat regular meals after reaching your ideal weight. By following this plan, you can enjoy all the benefits of normal walking. Work out every day and stay healthy.

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