Can You Lose Weight by Walking On a Treadmill?

    Can You Lose Weight by Walking On a Treadmill?

    As most people are striving to lose weight and achieve their fitness goals, exercising regularly and proper diet is key. You can hit the gym and do a series of routine exercises to help you shed the excess calories. Also, you can lose weight by only using one gym equipment, the treadmill. With the treadmill, you can walk, jog, run, climb hills to lose weight and achieve your fitness goals. In this article, you will learn how to shed off some pounds using a treadmill.

    Can You Lose Weight by Walking On a Treadmill?

    Yes, you can lose weight by just walking on the treadmill. However, to lose weight by walking on the treadmill, you need to ensure you have covered the right amount of time and apply the required intensity in order burn calories. Also, your diet plays a major role in how much weight you are going to lose. If you are not adjusting your diet to suit your fitness requirements, your weight loss journey might take longer.

    If you are just started, started by walking a few miles a day as you continue to build your strength. Also, walk on a treadmill with an incline to increase your heart rate, which results into burning more calories. 30 minutes of walking on a treadmill can help you burn around 150 calories.

    Ways to Lose Weight with a Treadmill Workout

    Running on a treadmill can help you lose a good amount of weight within a short period. However, to achieve the great results, you must ensure you are using the treadmill right. Here are the ways you can use the treadmill to lose weight. You should also understand the concepts of fat-burning zone and target heart rate.

    To lose weight the heart rate target should be maximum of 60%-90% while the fat burning zone should be 75%-90%. Therefore, you must ensure that your heart rate is within the fat burning zone for not less than 30 minutes in order to lose weight.

    Here are the four exercises you can use to lose weight on a treadmill.

    1.HIIT (High-Intensity Interval Training)

    HIIT workout involves doing high-intensity exercises and resting. HIIT exercises are great for losing weight and burning high amount of calories within a short time.

    • To do HIIT exercises on a treadmill, ensure the treadmill is on 0% incline or flat. Then walk for about five minutes at 2 mph to warm up.
    • Then increase the speed to about 10 mph and run for about 30 seconds.
    • Adjust the speed to 4 mph and walk for 60 seconds
    • Repeat the above two steps five to 10 times
    • Finally, set the treadmill at 2 mph and walk for about 5 minutes to allow you to cool down

    2.Use Hills

    Another effective method of losing weight faster is by using hills on the treadmill. Increasing the incline of the treadmill helps the user to burn fat and calories faster. You can start by adding the incline slowly until you are comfortable running or walking on an incline.

    3.Switch the Exercises

    Another treadmill strategy that can help you lose weight faster is by doing different exercises. Your body will plateau or risk getting an injury if you focus on one type of exercise every day. Doing one type of exercise can stress the joints and soft tissues leading to an injury

    Additionally, you can become bored and lose interest in the workout and end up not achieving your weight loss goals.

    You can talk to a certified trainer to help you create a workout routine for you. Also, there are tons of YouTube videos on treadmill exercises you can watch to give you the best workout tutorials at every stage of your journey.

    3.How to Burn the Most Calories On a Treadmill

    As discussed above, running or walking on a treadmill can help you lose weight. If you want to lose weight walking in the treadmill, you need to be consistent and understand the type of exercises you need to undertake.

    Here are tips for losing most calories on the treadmill.

    • Regular exercises- To burn a good amount of calories with the treadmill, you need to exercise regular. Depending with the level of intensity, you can lose around 600 to 1000 calories in hour of working out. Three work out sessions in a week is great. However, you have more sessions but the key is to remain consistent.
    • Eat right- if you are looking to burn calories, you need to watch what you eat. Ensure your diet is clean to avoid gaining more weight even as you exercise. Also, remember to stay well hydrated.
    • Switch the Exercises- do not perform one type of exercise every day. You will get used to the routine and lose the traction. Have in place different treadmill exercises in order to workout different parts of the body and to keep it fun.
    • Use Incline- Inclining the treadmill enables you to lose burn more calories as compared to when its flat. As you build your strength, you can increase the steepness of the incline to ultimately burn more calories.
    • Listen to Your Body-As you embark on your fitness journey, your body will respond to exercises differently each day. Therefore, it is important for you to listen to your body. If you are feeling energetic, you can extend the work out sessions. You can only meet your work out goals for that day if your body is not in sync.

    How to Walk On Treadmill to Lose Weight

    As noted above, walking on the treadmill can help you stay in shape and burn unwanted calories. If you are getting started, here’s a simple to help you lose weight in the long run:

    • Week 1

    Focus in walking at a low speed of between 2.5 mph to 2.9 mph for approximately 4 minutes to 7 minutes on a zero percent incline. For every work out, ensure to warm up for about three minutes. You can allow a cool down of three minutes before starting another session.

    • Week 2

    On your second week, you are ready to increase the work out time and the incline. Always do a warm up exercise for three minutes before jumping into the main workout. You can start by a one percent incline and move to two percent later in that week.  You can start by working for about seven minutes and increase it to 11 minutes towards the end of the week. Throughout the second week, you can maintain a workout speed of 2.9 mph. Allow yourself to cool down for about 3 minutes.

    • Week 3

    On the third week of your workout, your body is already used to the workout and you can increase time and the intensity. Start the exercises with a 3-minute workout. You can work out for a time frame of 11 minutes to 14 minutes at an incline of two percent and a speed of 3.1 mph to 3.5 mph.

    • Week 4

    On your fourth week, your body is already used to these treadmill workouts. You can start by walking on the treadmill for 15 minutes on a two percent incline and at as speed of 3.5 mph. You can increase the work out time slowly up to 20 minutes as you maintain the speed and the level of the incline.

    From here, you can adjust the exercise routine in terms of speed, incline and time to suit your work out needs. Continue the exercises until you achieve your weight loss goals.

    How Long Should I Run On Treadmill to Lose Weight?

    As mentioned above, if you are starting out, you should run or walk for 15-30 minutes to lose weight. However, if you are already used to exercising on the treadmill, running or walking on the treadmill for long should feel comfortable to you. Use around 30 to 45 minutes on the treadmill to burn calories and lose weight.

    Running for about 45 minutes a day will help you burn at least 1 kg of weight in a week. If you want to lose weight faster, you should combine running or walking with strength training. On the rest days, do a few low-intensity workouts such as yoga or light walking. Finally, remember to eat a well-balanced and foods that promote weight loss. Here’s a simple program you can follow throughout the week:

    • Monday: 25 minute HIIT Workout
    • Tuesday: 45-minute full body strength workout
    • Wednesday: Any beginner friendly treadmill workout
    • Thursday: Dumbbell workouts
    • Friday: A 40-minute walking session


    Burning calories and losing weight is possible by only using the treadmill. As discussed in the article, you can lose weight by just walking on the treadmill. Select the right exercises that your body can handle. Also, you can climb hills, walk, and jog on the treadmill to lose weight.

    Other health benefits of using the treadmill are improved cardiovascular health. However, before you embark on intense treadmill exercises, consult with your doctor. Also, remember to follow instructions and exercises carefully to avoid injuries.