How Long Should You Exercise on a Treadmill to Lose Weight?

In the 21st century, many young people are highly conscious of their appearance and are increasingly concerned about maintaining a fit physique. Having a slim figure not only enhances our appearance but also reduces the risk of various diseases. For those who are slightly overweight or obese, the best way to achieve a slim figure is through regular aerobic exercise. Aerobic exercise is crucial for weight loss, and running is a classic and popular choice because it is simple, convenient, and helps burn a lot of calories. If you don't prefer running outdoors, investing in a treadmill at home can provide significant benefits.

Are you searching for the best way to lose weight? If so, working out on a treadmill can be the perfect solution. A treadmill engages many muscles in your body and is highly effective for building aerobic capacity, burning calories, and improving overall health. While treadmill workouts can indeed yield excellent weight loss results, many people wonder how long they should exercise on it to shed pounds. If you have the same question, read on to find your answer.

A person wearing black shorts and red sneakers is running on a treadmill in a gym, with their legs in focus. In the background, another person in dark clothing is also using a treadmill. Sunlight shines through the windows, creating a warm atmosphere.

Benefits of Using a Treadmill for Weight Loss

Working out on a treadmill to lose weight has numerous advantages and is much easier than outdoor running. Firstly, it offers maximum convenience. Most treadmills allow you to easily set the speed and incline with the push of a button, making your workout more challenging and helping you burn more calories. Secondly, treadmills come with LCD displays that monitor your running time, distance, and calories burned, eliminating the need for an expensive fitness tracker. This feature lets you track your progress and set weight loss goals. Lastly, since treadmills are typically used indoors, you don't have to worry about weather conditions like rain, snow, or extreme heat interfering with your workout.

How Long Should You Exercise on a Treadmill to Lose Weight?

Exercising on a treadmill for extended periods can help you shed fat within a few weeks. According to the Centers for Disease Control and Prevention, maintaining your current weight requires 150 minutes of moderate-intensity aerobic exercise or 75 minutes of high-intensity exercise per week. To lose weight, you need to increase this amount. This means you should exercise on a treadmill for at least 30 minutes a day, five days a week, to see results. After a period of consistent treadmill workouts, you'll start to notice changes. Additionally, exercising on a treadmill for 30 minutes a day not only helps burn fat but also boosts metabolism, improves sleep, increases energy levels, and reduces anxiety and depression. It's important to note that if you aim to lose weight through treadmill workouts, you must manage your daily calorie intake. Reducing calorie intake will expedite your weight loss process.

A group of people exercising on treadmills in a gym. In the foreground, a blonde woman wearing a gray tank top and blue exercise pants smiles happily while running on a treadmill. Her hair is tied in a ponytail, and she leans slightly forward with both hands gripping the treadmill handles.

How to Maximize Weight Loss Results on a Treadmill

As mentioned earlier, you can achieve weight loss by exercising on a treadmill for at least 30 minutes a day, five days a week. However, to optimize your results, consider the following tips:

Warm Up Before Starting Your Workout Before starting your treadmill workout, warm up by stretching or relaxing your muscles. Without a proper warm-up, you risk injuring your muscles or connective tissues. You can use the treadmill at a low intensity for 5 to 10 minutes to gradually increase your core body temperature and relax your muscles and joints, helping you lose weight more effectively.
Incorporate High-Intensity Interval Training (HIIT) HIIT is an effective workout that combines short bursts of intense activity with intermittent rest periods. It alternates high-intensity exercise with low-intensity recovery, enabling you to boost your heart rate and burn more calories on the treadmill. To achieve better weight loss results, add HIIT to your treadmill routine. It helps you burn calories faster in a shorter amount of time.
Increase the Incline Running or walking on an incline is proven to aid weight loss more effectively. Inclines increase your heart rate, target your hamstrings and glutes, and boost the number of calories burned. Adjusting the treadmill's incline can enhance your workout, but make sure to adjust it according to your fitness level. Avoid setting the incline too high in pursuit of faster weight loss results.

A photograph showing two individuals exercising on treadmills in a gym. In the foreground, a person dressed in a yellow top and black shorts is running, only their lower body and feet are visible. In the background, another person wearing a red top and black shorts is also running, and similarly, only their lower body and feet are seen.

I hope this article helps you understand how long you should exercise on a treadmill to lose weight. So, step on your treadmill and start your calorie-burning journey today!