The treadmill is a hugely popular and versatile aerobic exercise machine, accessible at almost every gym, and available for home use if you prefer working out at home and have the space for it. If you’re trying to lose weight, treadmill workouts can help you reach that goal. As a form of cardio exercise, using a treadmill is an excellent way of burning calories to promote weight loss.
Benefits of Treadmill Workouts
Working out on a treadmill has other benefits too. For instance, you can use the treadmill year-round. You might be able to watch your favorite TV show while you exercise. The treadmill has handrails, which are helpful if you’re recovering from an injury. Like any other heart-pumping cardio activity, treadmill workouts can help reduce your risk of heart disease and other chronic diseases, improve your sleep, boost your mood, and improve your brain function.
Maximizing Weight Loss on a Treadmill
You can help make your treadmill workout more effective for weight loss by practicing high-intensity interval training (HIIT), increasing the incline, and changing your routine each session.
High-Intensity Interval Training (HIIT)
HIIT workouts involve alternating periods of high intensity exercise with periods of rest. According to a 2024 research review, HIIT workouts can be an effective way of reducing body fat and burning calories in less time. The idea is to work extra hard for short periods and to rest between those high intensity bursts of exercise. This method burns a lot of calories, which helps contribute to weight loss.
Additionally, after a HIIT routine, your body attempts to return to its normal resting state by metabolizing body fat for energy.
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Here’s how to do HIIT on a treadmill:
- Set the treadmill to flat.
- Walk at 2 mph for 5 minutes to warm up.
- Run at your maximum speed for 30 seconds.
- Walk vigorously for 60 seconds.
- Repeat 5 to 10 times.
- Walk at 2 mph for 5 minutes to cool down.
For a more advanced workout, alternate between jogging and sprinting. You can also add more minutes to each high intensity set. Ideally, your rest intervals should be twice as long as your high intensity intervals. HIIT treadmill workouts that alternate high speeds or inclines with recovery typically burn the most calories in the least time.
A word of caution first regarding high intensity interval training, it is not for beginners. There is a much higher incidence of injuries due to sprinting and the high acid levels in the muscles. If you’ve been running and are ready to step it up a notch or have accomplished aerobic interval training then interval training leads to greater fat loss. Even though you burn less calories during the activity, you continue to burn calories due to EPOC, excess post exercise oxygen consumption. An example workout would be to sprint for one minute and then walk or jog for two minutes following this pattern for 10 to 15 sets. This interval would be considered a 1:2 work to rest ratio interval workout and would take approximately 30 to 45 minutes to complete. To avoid injuries, it is recommended to perform sprinting interval training at zero percent incline. High intensity intervals for endurance athletes should limit this type of workout to two times per week.
Incline Training
To make a treadmill routine more challenging, add hills. Walking briskly or running at an incline burns more calories because your body has to work harder. It also activates more muscles, which contributes to building more lean muscle mass. This helps you lose weight, since muscle burns more calories than fat. A 5-12% incline significantly increases calorie burn.
If you’d like to exercise on an incline, try this treadmill sequence:
- Set the treadmill to flat. Walk at 2 mph for 5 minutes to warm up.
- Set the incline to 1%. Jog at 4 to 6 mph for 1 minute.
- Increase the incline by 1% each minute. Repeat until you reach an 8% to 10% incline.
- Decrease the incline by 1% each minute. Repeat until you’re at a 0% to 1% incline.
- Walk at 2 mph for 5 minutes to cool down.
Generally, 4 to 6 mph is a good benchmark for the average jogging speed. You can increase the speed or add more minutes to make this workout harder. For an easier workout, increase the incline by 0.5% each minute. Repeat until you’ve reached a 4% to 5% incline, and then work in reverse.
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Vary Your Routine
Another strategy for treadmill weight loss is to switch up your routine. By doing a different workout each time, you can:
- Reduce your risk of injury: Repeating the same workout is stressful on your joints. It increases the risk of overuse injuries, which can set you back.
- Avoid a training plateau: The more you do a certain workout, the less you’ll see results. Your body needs to be challenged to progress.
- Prevent boredom: You’re more likely to stick to your routine if you regularly mix up your workouts.
Here’s a sample workout plan with different treadmill workouts incorporated into a balanced exercise routine:
- Sunday: rest, leisurely walk, or gentle yoga
- Monday: treadmill HIIT routine for 20 to 30 minutes
- Tuesday: light treadmill jog and strength training
- Wednesday: rest, leisurely walk, or gentle yoga
- Thursday: light treadmill jog and strength training
- Friday: treadmill HIIT routine for 20 to 30 minutes
- Saturday: barre class or bodyweight workout
Additional Treadmill Programs
5K Cardio Training Program
The 5K Cardio Training Program offers a smart starting point. Featuring three days a week of running at just one to one and a half easy miles a day, it is suitable for entry-level runners. This program continues to build over three months amping up in terms of both mileage and effort level. During this time your confidence will grow too.
Random Program
Checkout the setting on your favorite treadmill and you will most likely see a setting call “Random”. This setting puts you though a random course of inclines and speeds. This program works so effectively because it creates an element of surprise during the workout. It creates muscle just like an outdoor trail run or jog would do. Muscle confusion is a training principle that utilizes constantly changing movements so that the body has a difficult time adapting, thereby working harder and responding with more energy expenditure or calories burned. Do this workout for 30 to 45 minutes. Incorporating this type a workout is a nice change and is rewarding when you finish.
Hill Climbing Workouts
Hill climbing workouts are great for building muscle to trim fat on your legs and glutes. Again take a look at your control panel for your favorite treadmill and you will see the “Incline” up and down arrows. The biggest bang for your workout dollar occurs at inclines above 10 percent. According to FreeMotion Fitness, researcher Dr. Matthew Rhea, director of human movement at A.T. For example, set the incline to 10% grade and walk or run at an intensity level of 80% of maximum heart rate, 220 minus your age. You can maintain steady state through the hills or incorporate intervals of lower inclines with higher inclines. Do the hill climbing workouts for 30 to 45 minutes. Adding this type of treadmill workout for weight loss is effective at once per week.
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12-3-30 Workout
The 12-3-30 treadmill workout continues to be a favorite among workout trends since it went viral in 2020. The workout is simple: Set the treadmill to an incline of 12 (or lower - choose a challenging incline for your fitness level) at a speed of 3 miles per hour and walk for 30 minutes. The 12-3-30 is popular in part because there is no running required.
Walking Workouts
As a certified personal trainer, I know that walking is one of the most underrated and underutilized forms of exercise. Enter the Hot Girl Walk, popularized by college student Mia Lind, and the 12-3-30 workout, created by YouTuber Lauren Giraldo. Both of these walking workouts were (and still kind of are) viral hits on social media, and have served to break the stigma that walking isn’t a good enough workout. Whether your goal is to increase your activity level, shed a few pounds, or improve your mental health, walking can help you.
A treadmill walking workout for weight loss is a low-impact way to increase NEAT, support your weight loss goals, and also improve other health markers. On a treadmill, you can increase your speed, incline, and duration as needed to place yourself in a proper calorie deficit for weight loss. Plus, walking on a treadmill doesn’t put quite as much stress on the joints as walking on pavement, thanks to the cushioned treadmill deck.
The CDC recommends that adults get 150 minutes of moderate-intensity physical activity per week, which translates to five 30-minute sessions per week. As you may have guessed, a treadmill workout can indeed help support your weight loss goals. According to Harvard Health, a 150-pound person walking at 3.5 miles per hour on a treadmill will burn about 133 calories in 30 minutes. If you’re a beginner, a treadmill walking workout for weight loss can help build strength in your lower body.
Tips for a Treadmill Walking Workout
- Wear comfortable shoes: Choose running or walking shoes with the right amount of support.
- Make sure you’re hydrated beforehand, and bring water with you.
- Create a Spotify playlist or choose a podcast to pass the time.
- Familiarize yourself with the machine before you get started.
Four-Week Treadmill Walking Workout Plan
Below, I’ve created a four-week treadmill walking workout plan based on my experience as a certified personal trainer who has helped clients achieve weight loss goals. This is perfect for beginners or anyone who wants to reap the benefits of taking more steps daily.
RPE, or rating of perceived exertion, is a way for you to measure the intensity of your workout. It ranges from 1 to 10, with 1 being very light activity and 10 being maximal exertion. Focus on speed this week by paying attention to your RPE. In two of the workouts, you’ll rotate between high-intensity intervals and periods of recovery, also called high-intensity interval training, or HIIT. Keep the speed fixed during these workouts, but adjust the treadmill incline as high as you can manage.
Let’s mix it up now! If after you complete this month’s worth of workouts you’re looking for more ways to progress, I’d suggest starting over at the beginning, but adding time to all of the individual workouts.
Walking for Steps
To reach 10,000 steps per day, you’d have to walk for approximately an hour. Walking on a treadmill for an hour can help support weight loss, yes. This depends on a lot of factors, including how much weight you have to lose and what your fitness level is. A range of 7,000-10,000 steps per day has been shown to provide optimal health benefits, and that would take approximately one hour to complete.
Spot Reduction
Walking on a treadmill can support fat loss, yes. But unfortunately, it’s impossible to spot-reduce fat. If your goal is calorie burn, a treadmill is one of the most effective and versatile tools you can use. Walking is one of the easiest and most accessible calorie-burning activities. It’s low-impact, safe for most fitness levels, and proven effective. With a treadmill, you control the pace and conditions - no weather interruptions or uneven terrain.
Incline as a Secret Weapon
Incline is your secret weapon for calorie burn. Walking uphill forces your body to work against gravity, activating your glutes, hamstrings, quads, and calves more than flat walking. Calorie burn increases when you combine speed and incline. A study in the International Journal of Obesity found that HIIT treadmill workouts with incline increased calorie burn by up to 28% more than steady walking.
Sample Incline Workout
- Warm-Up: Start your workout by walking at a comfortable pace with no incline for 5 minutes.
- Phase 1: After warming up, set the treadmill to a 1% incline and, using the RPE (Rate of Perceived Exertion) scale, increase your speed to a brisk walk at an RPE between 3 and 4 for 5 minutes.
- Phase 2: Next, increase the incline to 5% while maintaining your speed at an RPE between 6 and 7 for 3 minutes.
- Recovery: After the incline interval, reduce the incline back down to 1% and slow your speed to a comfortable walk for 2 minutes.
- Repeat: Keep repeating phases 2 and 3 for about 30 minutes.
- Cool Down: After completing the main part of your workout, slow down your pace and walk at a comfortable speed with no incline for 5 minutes.
Throughout this workout, it’s vital to listen to your body and adjust the speed and incline based on your comfort and fitness level.
Calorie Burn
Simply put, the more active you are, the more calories you burn. Aerobic activity. Generally, you should aim for 30 minutes of moderate physical activity every day. Moderate aerobic exercise includes activities such as brisk walking, biking, swimming, and mowing the lawn. When calorie burn is your goal, treadmill cushioning and incline range matter.
NordicTrack Treadmills
Popular all-rounder for walking, jogging, and incline training. X24 Incline Treadmill - Steepest incline range (-6% to 40%) for maximum calorie burn. Pairing your treadmill with iFIT gives you access to 10,000+ global workouts designed to burn calories and keep you engaged. The best treadmill workout for calorie burn combines speed, incline, and intervals, plus consistency. Ready to personalize your results?
FAQ
- What treadmill workout burns the most calories? HIIT treadmill workouts that alternate high speeds or inclines with recovery typically burn the most calories in the least time.
- Is walking or running better for calorie burn? Running burns more calories per minute, but incline walking provides a strong calorie burn with less joint stress.
- What incline is best for calorie burn? A 5-12% incline significantly increases calorie burn. Advanced users can climb up to 40% on NordicTrack incline trainers.
- How many calories does 30 minutes on a treadmill burn? A 155-lb person can burn ~150 calories brisk walking or ~300 running at 6 mph. Incline increases those numbers further.
- Can I burn fat on a treadmill without running? Yes. Incline walking and structured intervals are excellent for fat burn without the impact of running.
Safety Considerations for Incline Workouts
There are some risks to adding a significant incline on the treadmill. Walking on an incline can be a big stressor to the lower back, hamstring, Achilles tendon, knee and plantar fascia.
Here’s what to know to prevent injury if you’re ready to try the 12-3-30 workout yourself:
- If you’re new to fitness, start on flat ground.
- Don’t be fooled by the treadmill: “People think the treadmill is so safe; it’s not outdoors, it’s a soft, forgiving surface. But it’s not that different from walking up a hill; you’re not protecting yourself that much more by being on a treadmill as opposed to being out on a road,”
- Don’t do it every day. “Almost whatever the routine is, the general rule is there should be a recovery day or at least alternating with some other activity in order to try to avoid overuse injuries,”
- Gradually increase incline: “Slowly progress your incline, start at the lowest setting and (gradually) increase, like any other workout in terms of increasing mileage or intensity,”
- Supplement with strength and stretching. The bent posture of walking uphill places stress on your lower back, Achilles tendon, calf muscles, plantar fascia and hamstring muscles.
- Consider the impact. If you are just getting into fitness, start with lower-impact workouts.
The Importance of Consistency
Walking treadmill workouts can improve endurance and aid in weight loss if you do them consistently. Gradual, steady weight loss of about 1 to 2 pounds per week is optimal for keeping the weight off, according to the Centers for Disease Control and Prevention.
Combining Treadmill Workouts with Other Activities
To maximize your results, consider combining different types of workouts. Treadmill workouts are an effective way to lose weight, whether you're a beginner, intermediate, or advanced user.
Other Important Factors for Fat Burning
Fat burning cannot only be a matter of exercise and hard workout sessions. Other factors ranging from nutrition to sleep are essential for a healthy lifestyle that can help your body’s metabolism.
Nutrition
Some think that the less you eat the better it is for burning fat: wrong! Healthy food can help you burn excess fat by boosting your metabolic rate. Fatty fish like salmon, herring, sardines, mackerel, and other oily fish contain omega-3 fatty acids that may help you lose body fat. Eggs are also recommended since they’re a great source of high-quality protein, which increases metabolic rate.
Avoid Alcohol and Sodas
You must absolutely avoid drinking alcoholic drinks or sodas: any 16-ounce of such drinks contain about 13 teaspoons of sugar, which is more than your recommended intake in a whole day! Sure, occasionally won’t be a big deal, but don’t make them a habit for any reason.
Probiotics
Probiotics can help you lose weight and lower your body fat percentage. In a recent study, it has been shown that eating yogurt (that contains Lactobacillus fermentum or Lactobacillus amylovorus) reduced body fat by 3-4% over 6 weeks. Those taking the probiotic experienced significant decreases in both body fat mass and waist circumference.
Sleep
Absolutely true: sleeping well can help you lose weight. As a matter of fact, there are several connections between sleep and weight, suggesting that restricted sleep and poor sleep quality may lead to metabolic disorders and weight gain. Losing sleep can result in having less energy for exercise and physical activity, can increase your appetite, and encourage overeating.