Treadmill Running Workouts For Weight Loss

A treadmill can be an effective tool for weight loss when combined with a healthy diet and consistent exercise routine. It can help you burn calories and improve cardiovascular fitness.

Here we will explain 4 treadmill workouts to lose weight effectively. 

Workout 1:  High-intensity interval training (HIIT) 

(HIIT) might be what you need to take your weight loss journey to the next level. 

It is a type of workout that alternates between periods of intense exercise and rest. This type of training is highly effective for weight loss, as it helps to boost metabolism and burn fat in a shorter amount of time.

Here’s a step-by-step guide on how to do HIIT on a treadmill:

  1. Warm-up: Set the treadmill to a flat surface and walk at 2 mph for at least 5 minutes to warm up your muscles and prevent potential injuries.
  2. Intervals: Increase the speed to your maximum and run as fast as possible for 30 seconds. Once the 30 seconds are up, reduce the speed and walk vigorously for 60 seconds to allow your body to recover.
  3. Repeat: Do this cycle of running and walking for 5 to 10 repetitions, depending on your fitness level and endurance.
  4. Cool-down: After completing the last interval, slow down the treadmill and walk at 2 mph for 5 minutes to gradually bring your heart rate down and allow your muscles to recover.

It’s important to note that you should adjust the speed and incline of the treadmill based on your fitness level and goals. As you progress, you can increase the duration of the intervals or add an incline to make the workout more challenging. 

The key is to challenge your body and push yourself to your limits to achieve your desired results.

Workout 2: Switch Up Your Routine

If you’re using a treadmill to lose weight, avoiding getting stuck in the same workout routine is important. 

Mixing up your workouts can bring various benefits, such as reducing your risk of injury, avoiding training plateaus, and preventing boredom. 

Repeating the same workout can put a lot of strain on your joints, leading to overuse injuries. Besides, your body adapts to the same movement over time, and you’ll see diminishing results. 

It’s best to incorporate different treadmill workouts into your routine to keep things fresh and engaging. Here’s an example of a well-rounded workout plan that combines various treadmill workouts with rest days and strength training:

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

Mixing up your workouts will challenge your body in different ways, burn more calories, and improve your overall fitness level. 

Workout 3: Add Incline on the Treadmill

If you’re looking to take your treadmill workout up a notch and burn more calories, adding hills is a great way. 

Running at an incline helps you burn more calories, but it also activates more muscles, which can lead to increased lean muscle mass. 

This is particularly beneficial because muscle burns more calories than fat, so building muscle can help you lose weight more effectively.

To try an incline workout on your treadmill, 

Set it flat and warm up with a 5-minute walk at 2 mph. 

Then, increase the incline to 1% and jog at 4 to 6 mph for 1 minute. 

Increase the incline by 1% each minute until you reach an 8 to 10% incline. 

Then, decrease the incline by 1% each minute until you’re back at a 0 to 1 % incline. 

Finish with a 5-minute cool down at 2 mph.

Remember that you can adjust the speed and incline to make the workout easier or more challenging. 

Increase the incline by 0.5% each minute for a less intense workout until you reach a 4 to 5% incline, then work in reverse.

Workout 4

This work out is recommended once you start feeling comfortable and confident while jogging on the treadmill. It’s a 60 minutes’ exercise that includes walking, jogging and slow running. Our motive is to burn at least 300 calories.

Start with a 5 minutes’ jog or walk. Then, alternate between jogging and slow running. If you are not ready for a 60-minute workout, then plan for 42 minutes.


Does running on treadmill help lose belly fat?

Training on a treadmill is one of the best ways to stay fit and healthy. Jogging or running on a treadmill not only burns belly fat but regular exercises tones all your body parts.

Can you get a six-pack from running on a treadmill?

Jogging or running on a treadmill burns the extra fat from your abdomen, but you will not get six-packs. If you want to enjoy pair of packs, then include callisthenics (pull-ups, pushups, dips, crunches, squats etc.), ab workouts (planks, side planks with a dumbbell, lying bicycle crunches, butterfly kicks etc.) and weight training in your workout schedule.

Is 20 minutes on the treadmill a day enough?

If you are following an efficient workout plan comprising impactful exercises, then yes, you can burn a high amount of calories in 20 minutes. However, we recommend that you target 30 minutes to include some weight training as well.

Bottom Line

The last routine might be challenging because you have to cover 4 miles. However, it’s one of the best treadmill workouts for weight loss, wherein you can adjust the distance as per your fitness level. Any amount of jogging is healthy, but we suggest that you aim for 30 minutes at least.

Don’t worry about the speed if you are not training for races. If you want to manage your weight or live an illness-free life, then jogging at any pace will work. Once you start seeing the results, you will be thankful to yourself. Keep in mind that you don’t have to compare your body to others.

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