Best Treadmill Workouts for Weight Loss

Numerous studies have shown that treadmill workouts can improve heart health and strengthen muscles. Additionally, this versatile aerobic equipment is popular among fitness enthusiasts and is considered one of the best tools for weight loss and fat burning. While many people are aware of the treadmill's benefits for weight loss, they often don't know which workouts will help them achieve their goals effectively. If you're one of those people, keep reading. This article will introduce you to the 8 best treadmill workouts for weight loss. Let's get started! A photograph of a blonde-haired woman using a treadmill in a gym. She is dressed in a green top and black shorts, walking on the treadmill. Her hair is long and straight, with a golden hue. The background reveals the interior of the gym decorated in orange and brown tones, featuring arched designs on the walls.

1. High-Intensity Interval Training (HIIT)

HIIT is one of the most effective treadmill workouts for weight loss. Studies, including one from 2017, suggest that HIIT burns more calories than continuous training. Moreover, the body continues to burn calories even after the workout is over. HIIT involves alternating between high-intensity exercise and short recovery periods. This boosts your heart rate, helping you burn calories quickly. Here’s a recommended HIIT treadmill workout: Start with a 5-minute warm-up by walking at 2 mph with 0% incline. Then, run at 9-10 mph for 30 seconds, followed by walking at 3-4 mph for 1 minute. Repeat this cycle 5-10 times. Finish with a 5-minute cooldown by walking at 2 mph.

2. 20-Minute Beginner Interval Workout

This workout mimics an outdoor run and is effective for weight loss. It alternates between raising and lowering your heart rate. Beginners should start with little or no incline and gradually increase it every 2 minutes. This 20-minute workout can be done 3-4 times a week for at least 3-4 weeks to see results. Here’s how: Set the treadmill incline to 0% and speed to 1 mph, walking or jogging for 2 minutes to warm up. Then, alternate between 1 minute of fast running (7-9 mph) and 1 minute of easy/recovery running (5-6 mph) for 16 minutes, keeping the incline at 1.5%. Finish with a 2-minute cooldown by walking at 2.3 mph with a 0.5% incline. A woman exercising on a treadmill in a gym. She is wearing gray leggings and a black top, facing forward with a focused expression. The treadmill is located in a brightly lit room, with windows and other fitness equipment visible in the background. The entire scene conveys a sense of an active and healthy lifestyle.

3. 30-Minute Treadmill Workout

This workout combines speed, incline, and endurance training, making it great for weight loss. Suitable for both beginners and advanced users, it involves the following steps: Warm up by walking at 2 mph with a 1% incline for 2 minutes, then brisk-walk at 3-3.5 mph with a 1.5% incline for 1 minute. Next, run for 8 minutes at 5-6 mph with a 3% incline. Repeat the process with the incline at 4% and speed at 6-6.5 mph for another 8 minutes, and then at 5% incline and 6.5-7 mph for the final 8 minutes. Cool down by brisk walking at 3-3.5 mph with a 1% incline for 3 minutes.

4. Incline Treadmill Workout

To prevent boredom and enhance effectiveness, incorporate incline and speed variations. This not only keeps the workout interesting but also helps reduce body fat quickly and builds endurance. Here’s how: Start with a 5-minute warm-up walk at 0% incline. Then, speed-walk for 1 minute without changing the incline. Increase the incline by 1% every minute until you reach an 8-10% incline. Reverse the process by decreasing the incline by 1% every minute until you’re back to 0-1%. Finish with a 5-minute cooldown walk.

5. Beginner Treadmill Walking Workout

Even simple treadmill walking can effectively aid in weight loss, especially for beginners. A 30-minute walking routine can burn around 300-400 calories depending on your weight and speed. Here’s a basic plan: Warm up by walking at a comfortable pace (1-3 mph) with a 0-1% incline for 5 minutes. Increase your speed to a brisk walk that raises your heart rate to 60-70% of its maximum, with a 1-2% incline, for as long as possible. Cool down by walking at 1.5-2 mph for 5 minutes.

6. 10-Minute Treadmill Workout

This quick workout uses intervals to increase intensity, making it effective even in a short time. Warm up by running at a steady pace with 0% incline for 2 minutes. Gradually increase the incline to a moderate level and run for 3-4 minutes. Continue increasing the incline to a high setting until you reach the top, then decrease the incline and increase speed to sprint down. Finish with a 1-minute run at 0% incline.

7. Flat Stomach Treadmill Workout

Combining treadmill workouts with a healthy diet can help achieve a flat stomach by burning visceral and subcutaneous fat. Warm up by walking at a comfortable pace for 5-10 minutes. Increase to a brisk pace where you can comfortably talk for 10-20 seconds. Maintain this intensity for 30 minutes. Optionally, incorporate interval training to avoid monotony. Finish with a 5-minute cooldown walk.

8. Treadmill Workout for Obese Beginners

This workout is tailored for obese beginners. Start with a 5-minute warm-up walk at 2.5-3 mph and a 2% incline. Increase the incline to 4% and walk at the same speed for 5 minutes. Alternate between 2% incline (walking at 2.8-3.3 mph) and 4% incline (walking at 2.8-3.3 mph) for 5 minutes each. Finish with a 5-minute cooldown walk at a comfortable speed. This workout effectively combines different incline levels to aid in weight loss. A woman exercising on a treadmill in a brightly lit gym. She is dressed in an orange tank top and black leggings, with her hair tied in a ponytail. Her body is slightly leaned forward, and her hands are resting on the handrails of the treadmill, indicating an aerobic workout. Other gym equipment and storage cabinets are visible in the background.

Using a treadmill for cardio workouts is an excellent way to lose weight and burn calories. Try these 8 best treadmill workouts to achieve your weight loss goals.