Can You Lose Weight in 30 Minutes on Treadmill?

You need to spend at least 30 minutes on a treadmill to see significant fat loss.

Whether you walk, jog, or run, you will burn a lot of unwanted calories. But yes, you need to maintain a nutritious and oil-free diet. How much weight can you lose depends upon your weight, speed and workout frequency.

Calories Burned On Treadmill For 30 Minutes

We will take the example of two individuals worth 150 pounds and 180 pounds. The running speed will differ between 3 mph and 5 mph. Three mph is a quick walk for most of us, and five mph is the jogging speed.

As we were discussing, the weight depends upon speed. So, you will burn more calories by running faster and less if you choose to walk slow.

  • Speed – 5 mph
  • Weight – 150 pounds
  • Calories burned – 310
  • Speed – 3 mph
  • Weight – 150 pounds
  • Calories burned – 200
  • Speed – 5 mph
  • Weight – 180 pounds
  • Calories burned – 372
  • Speed – 3 mph
  • Weight – 180 pounds
  • Calories burned – 240

Now you can understand that a walk, jog or run burns a significant amount of calories. One pound of weight equals 3 500 calories. So, you need to spend 30 minutes on treadmill everyday. To achieve a significant weight loss. Aim for four days every week, but do not choose to work out for less than three days.

Recommended physical activities

As we stated earlier, any workout involving walking, jogging, running, or weight training can help you lose weight. So, we suggest that you walk for 30 minutes on a treadmill for one week. Try to jog or run in the next week.

If you choose to walk at three mph for 30 minutes 5 times a week, you will enjoy multiple health benefits, including weight loss. Then, you can attempt five mph for 30 minutes, which will make the weight loss even faster. So, 30 is a lucky number in terms of treadmill workouts. If you commit to exercising every day for this amount of time, you will get your dream body within a few weeks.

Also read: 13 Signs You Are Doing Too Much Treadmill Running

Add Intensity To Your Treadmill Workout

If you want to enjoy more benefits of working out in less time, then make your routine more intense. Vigorous exercises not only burn more fat but also shortens the duration to get a fat-free body. For instance, add incline while you are walking or jogging on a treadmill. A slope will challenge you to work against gravity, increasing muscle engagement and strength for your body.

High-intensity interval training (HIIT) and fartlek exercises are some of the reliable ways to add more intensity to your workout. Such routines comprise high energy runs at full speed and short recovery periods. As you can understand, high-intensity exercises demand more oxygen. So, the caloric expenditure will also be high during and after such activities.

Start by jogging for 5 minutes, run at average speed for 3 minutes, then reach your maximum pace and maintain it for 60 seconds. You need to repeat all the steps, except the first one, until you complete 30 minutes on a treadmill. As you develop your stamina, strength, and endurance, you can include a wide range of workout in your schedule. Check more fartlek exercises and 30-minute treadmill workouts for weight loss here. (Please use our link)

Also read: 500 Calorie Treadmill Workout For Beginners

Additional Advice to Make it Successful

Thirty minutes on a treadmill every day offers incredible health results, but you should also add strength training to your workout. Such practices have additional benefits, including high-calorie loss, strong bones, and improved balance. Use dumbbells, barbells, resistance band and other weight machines for strength training. Apart from weight training, you should also include other exercises like push-ups, planks, crunches, lunges, squats and Pilates.

Maintain a healthy diet: You can quickly raise your fitness standards with the help of a healthy diet. So, consume all the nutrients that can help you to lose weight and gain muscles. Follow a proper meal plan because only workout will not cut down all the extra fat, not even if you are exercising for 30 minutes on treadmill everyday.

Here is the good news.

You don’t have to skip meals. On the contrary, you can eat a bit more than other individuals who are not working out. You only need to manage the calorie intake. We recommend that you consume meals thrice a day and eat snacks twice.

Stay away from junk food. It might be a little stiff in the initial days. But, everything becomes easy after seeing the positive results of regular working out.

Check your weight according to your height. Once you achieve the given numbers, you can intake more calories, but don’t leave regular exercise. Such a treadmill weight loss calculator will save you from losing a high amount of weight.

How to Lose Weight on a Treadmill in 2 weeks?

Losing weight within two weeks is only possible if you combine a healthy diet and physical activities. Do not choose extreme calorie reduction because it can harm your body. Plus, the lost weight might come back once you start following your regular diet plan.

So, start with walking on a treadmill. Spend 30 minutes on the first day. If you cannot walk or jog for this minutes at a stretch, break the duration into three parts. Increase your speed gradually and start racing. Once you are confident, add some minutes to your workout.

Make use of incline. You can burn many extra calories when you walk, jog or run on an inclined path. Include HIIT and fartlek workouts in your schedule. Do not eat unnecessary food items.


Why lose fat?

The human body comprises two types of fats: subcutaneous and visceral. The former rests right under your skin tissues. So, you can pinch it with your fingers. On the other hand, visceral fat rests around internal organs. It is the reason for a wide range of health problems, including high blood sugar, improper insulin regulation, disordered heart functions, increased cholesterol and many other cardiovascular troubles. These are some of the reasons why you should focus on your health ad work out regularly to lose fat.

Will walking on a treadmill burn belly fat?

Walking on a treadmill is one of the best workouts to lose belly weight and all the other plumps from your body. If you are walking regularly and also taking healthy diet, then there is no chance that the belly fat will not return once you lose it.

How much treadmill time per day to lose weight?

You should spend at least 30 minutes per day on a treadmill to see significant weight loss. You can take two days off. So, make a routine to spend 30 minutes on the treadmill five days a week.

How much weight can you lose on a treadmill in a week?

One pound equals 3 500 calories. So, the amount of fat loss on a treadmill in a week depends on your weight, fitness level, and how much you work out every day. For instance, to lose one pound of weight in 1 week, you need to burn 500 calories every day.

The Bottom Line

Overall, 30 minutes on a treadmill every day can help you lose weight. The fat loss depends upon your speed, weight, workout type, and frequency. If you want to lose weight faster, then keep a check on your diet. Weigh yourself every week to check your progress.

You might not be able to stay 30 minutes initially, but you have to be stubborn about your fitness plans. Start with brisk walking and move on to jogging or running if you want to cut down extra fat faster. Keep spending at least half an hour on a treadmill five times a week, and you will get a fit and active body within few weeks.

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