The Ultimate Guide to Treadmill Workouts for Weight Loss

For those with significant weight to lose, it's important to remember that weight loss is a long-term commitment. People who are significantly overweight often dislike exercise, so the first step should be low-to-moderate intensity aerobic exercise. This initial phase aims to improve cardiovascular fitness without causing injury or demotivation. Starting with high-intensity workouts can lead to burnout and quitting.

Two women exercising on treadmills in a gym. The woman in the foreground wears a purple top and black pants, while the woman behind her sports a black top and dark-colored pants. Both ladies appear focused on their workout.

After a period of aerobic exercise combined with dietary control, you will likely see improved cardiovascular health and overall fitness. At this point, you can introduce strength training to enhance muscle mass, thereby boosting your metabolism. Combining daily strength training with about 30 minutes of aerobic exercise yields excellent fat-burning results.

There are many types of aerobic exercises: walking, jogging, running, HIIT, skipping, elliptical machines, stationary bikes, and more. I believe the two best options for weight loss are stair climbing (stair machine) and treadmill incline walking. Considering various factors, I’ve chosen these two for my current routine.

Why Choose Treadmill Incline Walking?

Treadmill incline walking is superior to running, fast walking, and regular walking because it involves overcoming gravity, making it a more effective workout. Climbing stairs works similarly, as it involves upward movement against gravity.

Having a treadmill at home with adjustable incline allows you to walk for 20-30 minutes on an empty stomach in the morning and then do strength training followed by another 20-30 minutes of incline walking in the evening.

A man in a gray sports vest and shorts exercising on a black treadmill in a gym. He has short hair, a robust build, and is fully focused on his stride. The treadmill is located in a spacious room with white walls and dark floors. Next to the treadmill, there is another black fitness machine with some exercise equipment placed on top.

Benefits of Treadmill Incline Walking

There are two main advantages: it is low-impact and allows for multitasking, such as using your phone while exercising. For many overweight individuals, running and stair climbing put significant pressure on the knees, making it hard to sustain for 30 minutes. Treadmill incline walking, on the other hand, is easier on the joints. Adjust the incline and walk at a speed suitable for your height (taller individuals might opt for 4.5 mph, shorter ones for 3.5 mph). For example, I choose a speed of 4-4.5 mph with an incline of about 15 for 30 minutes. Flat walking on a treadmill doesn't burn as many calories, but adding an incline increases the intensity without excessive difficulty, making it a sustainable option for most people.

The treadmill's advantage is its simplicity: you only need the treadmill, and there's no technical difficulty. You can even play mobile games while walking, making the time pass quickly.

Why Not Other Aerobic Exercises?

Running, elliptical machines, rowing machines, fast walking, and cycling are all excellent aerobic exercises. If you can stick with them, they can be very effective for weight loss. However, they have more drawbacks compared to treadmill incline walking and stair climbing. For example, running for 30 minutes straight is challenging for overweight individuals and can harm the knees. Outdoor running is also weather-dependent, making it less consistent. Treadmill running is an option, but continuous running for half an hour is tough for many, leading to quick abandonment. Elliptical and rowing machines can be boring and less conducive to multitasking. Fast walking burns fewer calories compared to incline walking. Cycling requires finding a safe route with minimal traffic and few red lights, which can be difficult.

Two individuals exercising on treadmills in a gym. On the left, a woman wearing a pink hat, white sneakers, and gray sports pants is walking at a leisurely pace on the treadmill. On the right, a man dressed in a black sleeveless top, dark pants, and white sneakers is walking forward with a focused expression.

What to Look for in a Treadmill

Incline Capability: Ensure the treadmill can adjust incline; many cheaper models do not.
Belt Width: Choose a treadmill with a belt at least 50cm wide for comfort and safety.
Noise Level: Opt for a treadmill with good shock absorption to minimize noise and avoid disturbing others.
Weight Capacity: Ensure the treadmill can support your weight. Some models have a limit of 100-110 kg, which may not be sufficient for everyone.