The treadmill can be a great tool if you’re looking to lose weight and get in shape. It provides a convenient and effective way to get in a cardiovascular workout and burn calories. Whether you’re a beginner or a seasoned runner, there are plenty of treadmill workouts that can help you to reach your weight loss goals.
In this article, we will discuss 10 treadmill workouts that are specifically designed to help you lose weight and get in shape. From high intensity interval training to endurance workouts, there is something for everyone. We will also discuss the benefits of each workout and provide clear, step-by-step instructions to help you get started. So if you’re ready to take your weight loss journey to the next level, grab your sneakers and let’s get moving!
Table of contents
How To Lose Weight On Treadmill
All of these workouts are great for losing weight and make getting in the fat burning zone a breeze. We have everything from steady state cardio to HIIT so be sure to pick the right treadmill workout for you!
1. Beginner’s Walk/Jog Intervals
Warm up by walking at a moderate pace for 5 minutes.
Increase the speed to a brisk walk for 1 minute.
Jog at a moderate pace for 30 seconds.
Repeat this pattern for 20-30 minutes.
Cool down by walking at a moderate pace for 5 minutes.
Benefits: This workout is a great way for beginners to get started on the treadmill and build up their endurance. The intervals of walking and jogging help to mix things up and provide a cardiovascular challenge.
2. High Intensity Intervals (HIIT)
Warm up by walking at a moderate pace for 5 minutes.
Sprint at maximum intensity for 30 seconds.
Recover by walking at a moderate pace for 1 minute.
Repeat this pattern for 20-30 minutes.
Cool down by walking at a moderate pace for 5 minutes.
Benefits: HIIT workouts are a great way to boost metabolism and burn calories. The short bursts of high-intensity exercise followed by periods of recovery can help to challenge the body and improve cardiovascular fitness.
3. Hill Intervals
Warm up by walking at a moderate pace for 5 minutes.
Increase the incline to a moderate level and jog at a moderate pace for 1 minute.
Decrease the incline and jog at a moderate pace for 1 minute.
Repeat this pattern for 20-30 minutes.
Cool down by walking at a moderate pace for 5 minutes.
Benefits: Hill intervals are a great way to challenge the muscles and burn more calories. The varying incline levels can help to target different muscle groups and improve overall strength and endurance.
4. Treadmill Sprint Intervals
Warm up by walking at a moderate pace for 5 minutes.
Sprint at maximum intensity for 30 seconds.
Walk at a moderate pace for 1 minute.
Repeat this pattern for 20-30 minutes.
Cool down by walking at a moderate pace for 5 minutes.
Benefits: Treadmill sprint intervals are a great way to challenge the body and improve cardiovascular fitness. The short bursts of high-intensity exercise followed by periods of recovery can help to boost metabolism and burn calories.
5. Treadmill Pyramid Intervals
Warm up by walking at a moderate pace for 5 minutes.
Increase the speed to a jog and jog at a moderate pace for 1 minute.
Increase the speed to a run and run at a moderate pace for 1 minute.
Decrease the speed to a jog and jog at a moderate pace for 1 minute.
Decrease the speed to a walk and walk at a moderate pace for 1 minute.
Repeat this pattern, increasing the duration of each interval by 1 minute each time (e.g. jog for 2 minutes, run for 2 minutes, etc.) until you reach the desired workout duration.
Cool down by walking at a moderate pace for 5 minutes.
Benefits: This pyramid interval workout is a great way to challenge the body and improve cardiovascular fitness. The varying intensities and duration of each interval help to keep things interesting and challenge the body in different ways.
6. Treadmill Endurance Workout
Warm up by walking at a moderate pace for 5 minutes.
Increase the speed to a jog and jog at a moderate pace for 15 minutes.
Increase the speed to a run and run at a moderate pace for 10 minutes.
Decrease the speed to a jog and jog at a moderate pace for 15 minutes.
Cool down by walking at a moderate pace for 5 minutes.
Benefits: This endurance workout is a great way to build up stamina and improve cardiovascular fitness. The gradual increase and decrease in intensity helps to challenge the body and improve overall endurance.
7. Treadmill Resistance Intervals
Warm up by walking at a moderate pace for 5 minutes.
Increase the incline to a moderate level and jog at a moderate pace for 1 minute.
Decrease the incline and jog at a moderate pace for 1 minute.
Repeat this pattern for 20-30 minutes, increasing the incline level every 5 minutes.
Cool down by walking at a moderate pace for 5 minutes.
Benefits: This resistance interval workout is a great way to challenge the muscles and improve strength. The increasing incline levels help to target different muscle groups and burn more calories.
8. Treadmill Fartlek Workout
Warm up by walking at a moderate pace for 5 minutes.
Jog at a moderate pace for 1 minute.
Sprint at maximum intensity for 30 seconds.
Walk at a moderate pace for 1 minute.
Repeat this pattern for 20-30 minutes, varying the duration and intensity of each interval as desired.
Cool down by walking at a moderate pace for 5 minutes.
Benefits: Fartlek workouts are a great way to mix things up and keep workouts interesting. The varying intervals of different intensities can help to challenge the body and improve cardiovascular fitness.
9. Treadmill Power Walk
Warm up by walking at a moderate pace for 5 minutes.
Increase the speed to a power walk and walk at a brisk pace for 20-30 minutes.
Cool down by walking at a moderate pace for 5 minutes.
Benefits: Power walking is a great way to burn calories and improve cardiovascular fitness. The brisk pace helps to challenge the body and can be a good alternative for those who do not enjoy running.
10. Treadmill Tabata Workout
Warm up by walking at a moderate pace for 5 minutes.
Sprint at maximum intensity for 20 seconds.
Rest for 10 seconds.
Repeat this pattern for 8 rounds (4 minutes total).
Cool down by walking at a moderate pace for 5 minutes.
Benefits: Tabata workouts are a great way to boost metabolism and burn calories. The short bursts of high-intensity exercise followed by short periods of rest can help to challenge the body and improve cardiovascular fitness. This type of workout is also a good option for those who have limited time, as it can be completed in just a few minutes.
Treadmill Tips
If you do any of these workouts, you are well on your way to weight loss and losing body fat. But if you truly want to take things up to the next level, follow these tips:
Combine Cardio Exercise With Strength Training
Combining treadmill cardio with strength training can lead to faster weight loss and better body composition for a few reasons:
Cardio exercises, such as running on a treadmill, can help you burn calories and reduce body fat. When combined with strength training, which helps build muscle mass, you may see an improvement in your body composition as you lose fat and gain muscle.
Strength training can help boost your metabolism, which means you’ll burn more calories throughout the day, even when you’re at rest. This can help you lose weight more quickly.
Combining cardio and strength training can provide a more well-rounded exercise routine, leading to improved physical fitness and overall health.
Engaging in both types of exercise can also help prevent muscle imbalances and reduce the risk of injury.
Stay Consistent
The number key to treadmill weight loss is staying consistent. Staying consistent on the treadmill can lead to the best results in terms of fat loss for a few reasons:
Consistent exercise can help increase your metabolism, which can lead to more efficient fat loss. When you exercise regularly, your body becomes more efficient at burning calories and fat, even when you’re at rest.
Consistency allows you to track your progress and make adjustments to your routine as needed. By exercising on a regular basis, you can monitor your progress and make any necessary adjustments to your routine to help you reach your goals more effectively.
Consistent exercise can help improve your cardiovascular fitness and overall health. Regular treadmill workouts can help strengthen your heart and improve your endurance, which can have numerous health benefits.
To stay consistent on the treadmill, here are a few tips:
Set achievable goals and track your progress. This can help you stay motivated and on track.
Find a workout buddy or join a group class. This can help keep you accountable and motivated.
Choose a convenient time and place to exercise. If you can fit in a workout at a time that works best for you, you’ll be more likely to stick with it.
Vary your routine. Doing the same workout every day can get monotonous, so try mixing things up by changing the intensity, duration, or type of workout you do.
Don’t be too hard on yourself. It’s okay to take a rest day or to miss a workout here and there. Just try to get back on track as soon as possible.
Final Thoughts
Treadmill workouts can be an effective and convenient way to lose weight and improve your overall fitness. By incorporating regular treadmill workouts into your exercise routine, you can burn calories, boost your metabolism, and improve your cardiovascular fitness.
To get the most out of your treadmill workouts, it’s important to set achievable goals, track your progress, and vary your routine to keep things interesting. With consistency and dedication, you can achieve your weight loss and fitness goals and enjoy the numerous health benefits of regular exercise.
FAQs
How long should I be on the treadmill to lose weight?
This can help you lose weight and improve your overall fitness. If you’re just starting out, you may want to begin with shorter workouts and gradually increase the duration as you get stronger.
Is a treadmill good for losing belly fat?
However, it’s important to remember that spot reduction (targeting fat loss in a specific area) is not possible. To lose fat from your belly, you need to lose fat from your entire body.
Can I lose weight by doing treadmill everyday?
However, it’s important to remember that rest and recovery are also important for your overall health and fitness. It’s generally recommended to take at least one or two rest days per week to allow your body time to recover and repair.
Can you lose weight on the treadmill 30 minutes a day?
To lose weight more quickly, you may need to increase the duration or intensity of your workouts or make changes to your diet. It’s important to consult with a healthcare professional or a certified personal trainer to determine the best exercise routine for your specific needs and goals.
Daniel Mesa, CPT, is a trusted fitness expert and founder of FitDominium. With his extensive experience and commitment to helping others, Daniel is the go-to source for reliable fitness advice and recommendations.
