The present-day enthusiasm for and focus on physical fitness in the United States belies its humble and recent origins. The roots of the fitness movement are traceable to the late 20th century and the pioneering advocacy of Bernarr Macfadden, who popularized physical fitness, fasting, and other health topics through his influential magazines like Physical Culture. But it was the advent of television in the 1940s, and widespread accessibility to it in the 1950s, that catapulted fitness into the mainstream. Figures like Jack LaLanne leveraged the growing popularity of television to bring exercise directly into the living rooms of millions through his eponymous show. The movement gained momentum with the creation of commercial gyms like Gold’s Gym in 1965 and the publication of Jogging in 1967. The 1970s and 1980s brought icons like Arnold Schwarzenegger and Jane Fonda who further shaped the movement with their respective influences on bodybuilding and aerobics. Step aerobics and Zumba gained popularity in the 1990s and, in the 21st century, so has Pilates, yoga, and functional fitness training.
Running and walking are fundamental parts of training, and by burning calories, they help with weight loss. If a heat wave hits, it's time to move indoors, and doing a treadmill workout can be fun and effective. As a form of cardio exercise, using a treadmill is an excellent way of burning calories to promote weight loss. 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.
Beyond these numerous benefits, the treadmill is a highly versatile piece of equipment that allows for a variety of workouts tailored to personal goals-whether it's weight loss, muscle strengthening, or marathon preparation.
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. Regular treadmill workouts also tone the legs, glutes, and calves while reducing cellulite. Additionally, aerobic exercise promotes better circulation, heart health, and joint well-being, helping to build endurance and making you feel more active throughout the day.
Read also: Weight loss with running
Treadmills are available at almost every gym, so they’re an accessible option for many people. And if you prefer working out at home and have the space for it, you might be able to buy a treadmill for home use.
Effective Treadmill Workouts
Here are some effective treadmill workouts:
30-Minute Workout
A 30-minute workout, at least three times a week, is perfect for those with limited time who still want to achieve real results. The key to weight loss is staying in your "fat-burning zone" and keeping your heart rate under control. The specific parameters depend on several factors, including age, weight, health condition, and fitness level. However, what always applies is maintaining effort without overdoing it, as pushing too hard can have the opposite effect.
If you're a beginner starting with running and aerobic training, a 30-minute workout can be structured as follows:
- Begin with 5 minutes of slow walking to warm up.
- Alternate four sets of 5 minutes each, consisting of 2 minutes of running and 3 minutes of fast walking.
- Finish with 5 minutes of slow walking to cool down.
Running on Inclines
By increasing the treadmill's incline, cardiorespiratory efficiency and muscular endurance can be improved. It is recommended to set the incline at 1% or 2% and gradually adjust it over time to allow for adaptation. For running, a 4% incline is suggested, while for walking, the ideal range is between 5% and 8%. Increasing speed and incline enhances muscle contraction, which is essential for toning and strengthening leg muscles. It is also advisable to alternate incline movements with flat-surface movements approximately every four minutes. At the end of the workout, it is always important to cool down with slow walking and stretching to prevent muscle strain or soreness.
Read also: Unlocking Athletic Potential with Carnivore Diet
Running or Fast Walking
Whether you are walking or running on the treadmill depends on the speed. You can set the speed yourself, and it is measured in km/h: if you stay below 5 km/h, it's considered slow walking, between 5 and 6.5 km/h it's fast walking, and from 6.5 km/h onwards, you start running. However, running also has different stages: up to 8 km/h is a light jog, while approaching 10 km/h represents a sustained run. If, on the other hand, you prefer to train for speed rather than duration, you should set it to over 12 km/h. These are just indicative figures, and of course, each person's body type, especially their height and leg length, also plays an important role. In any case, fast walking is recommended to tone the legs and strengthen the muscles, while running is better suited for weight loss.
One-Hour Workout to Burn Fat
With one hour on the treadmill, you can burn many calories and enjoy many health benefits. However, always remember not to overdo it and to reach your goals gradually. Before you start running, you must ensure that you can walk on the treadmill for at least an hour at a speed of 4-5 km/h. Then, you can begin incorporating running intervals into your workout and slowly increase the duration of the intervals until they eventually become one continuous block. But don't forget to warm up and cool down, and always increase the speed gradually. To burn fat, your heart rate should be between 50 and 70% of your maximum heart rate. The maximum heart rate is calculated by subtracting your age from 220. For example, if you are 30 years old, your maximum heart rate is 190.
Fast Walking
When thinking of a treadmill, running is usually the first activity that comes to mind, something many consider too strenuous. On the other hand, the benefits of fast walking should not be underestimated. It is a less intense activity that requires less effort, risk, and complications than any other aerobic activity. Biomechanically, it is highly effective as it engages many body parts, providing numerous health benefits, especially in terms of circulation and respiration, as well as the prevention of degenerative diseases associated with aging. It is also important for weight loss. Obviously, the results depend on the duration and intensity of the workout. Consistency, as with any fitness activity, is always key.
HIIT Workouts
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.
Here’s how to do HIIT on a treadmill:
Read also: Guide to Running for Weight Loss
- 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.
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
Incline Workouts
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.
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.
The 12-3-30 Treadmill Workout
One program that has gained considerable popularity is the 12-3-30 treadmill workout (12-3-30), which involves walking at a 12% grade at 3 mph for 30 minutes. The 12-3-30 is popular in part because there is no running required. Walking can lower your risk of heart disease, stroke and Type 2 diabetes, according to the Centers for Disease Control and Prevention. Department of Health and Human Services recommends moderate-intensity aerobic exercise for 150 to 300 minutes a week. Doing the 12-3-30 workout five times a week would get you into the low end of that range. But don't jump to five times a week all at once. Start slowly and work up to more frequent workouts if you're just getting started, and begin at lower speeds and inclines until you know how your body will respond.
The evolution of the fitness movement in the United States, from Bernarr Macfadden’s early 20th-century advocacy to the rise of social media fitness influencers, underscores the dynamic landscape of fitness trends and the need to scrutinize popular programs. A study found that 12-3-30 presents a unique metabolic challenge compared to self-paced running. Participants expended the same amount of energy more slowly, had a lower energy expenditure rate, and exhibited higher fat utilization during 12-3-30 than self-paced running. These findings lay a foundation for further research into the metabolic responses to 12-3-30 and its practical applications.
Metabolic Responses to 12-3-30
Despite widespread claims about its effectiveness in burning fat and calories, there is a lack of peer-reviewed scientific studies evaluating these claims. A study investigated metabolic responses to 12-3-30 compared to self-paced treadmill running, with both sessions matched for total energy expenditure. The measures recorded were completion time, total energy expenditure, energy expenditure rate, and substrate utilization (percentage of carbohydrate [%CHO] and fat [%FAT]). The results showed that, when matched for total energy expenditure, 12-3-30 had a significantly longer completion time, lower energy expenditure rate, higher %FAT, and lower %CHO than self-paced running. While 12-3-30 may be less time efficient than self-paced running for expending energy, it may be more advantageous for individuals aiming to increase fat utilization.
Considerations for Fat Loss
For exercisers aiming for higher fat loss in addition to weight loss, and who are not concerned with optimal time efficiency, 12-3-30 may be more effective than self-paced running. However, 12-3-30 might be too intense to maximize percent fat utilization, as participants’ mean %FAT was only 40.56%. This suggests that for optimal fat utilization, the intensity might need to be reduced by lowering the speed or grade. This information is particularly relevant for athletes and bodybuilders seeking to expend energy without substantially depleting glycogen stores.
Future Research
Future research should include randomized controlled trials to investigate changes in aerobic capacity, muscular endurance, glycogen kinetics, and body composition over time. Investigating perceptual responses to 12-3-30 could also be fruitful, as its creator Lauren Giraldo claims it provides structure and motivation. Future studies could incorporate subjective measures of exercise intensity and enjoyment, such as the Rating of Perceived Exertion scale and the Physical Activity Enjoyment Scale, to investigate these claims.
Limitations
A few limitations of the present study should be noted. First, this exploratory study had a small convenience sample of mostly college-aged, recreationally active adults, limiting the statistical power and generalizability of the findings. However, the sample was large enough to avoid incorrectly rejecting the null hypotheses. Second, participants were not allowed to hold the handrails during 12-3-30, while the original program did not specify this restriction. Our restriction might have influenced the intensity and subjective experience of the workout but reduced inter-participant variability to support internal validity. Third, participants could adjust their speed during the self-paced run. While this introduced inter-participant variability, it supported external validity. In real-world conditions, running speed naturally varies based on terrain and individual pacing. Allowing speed adjustments on the treadmill reflects this variability and mimics typical exercise behavior, thereby supplying more realistic and applicable data. Still, future studies may wish to standardize and report running speeds to improve replicability and reproducibility.
Is the “12-3-30” Workout Safe?
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. It is suggested to start slowly and have rest days, “otherwise they are certainly at significant risk for an overuse injury". It is recommended people pay close attention to their posture while walking on an incline. Inclining a treadmill is similar to walking up hills, which places different stresses on the musculoskeletal system.
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,” warns Cardone. “Thirty minutes walking up a mountain, it’s pretty tough when you think about it. People feel a little overconfident about the treadmill.”
- Don’t do it every day.
- 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. Adjust the numbers to meet you where you're at. “This workout starts at a 12-degree incline, so I’d say go at 4-degree intervals. So gradually increase it over a 3-week period to get to that 12 degrees.”
- 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. It is suggested doing core-strengthening exercises as well as stretching those areas specifically to help reduce your risk of injury while walking or running.
- Consider the impact. If you are just getting into fitness, start with lower-impact workouts.
How Many Calories Are Burned on the Treadmill?
On average, a person burns between 60 and 70 calories per kilometer. However, this value depends on many factors, including training duration, intensity, incline, and physical structure. For example, a person weighing 55 kg training at a speed of 5.5 km/h will burn about 120 calories in 30 minutes, while a person weighing 80 kg under the same conditions will burn 178 calories. The incline is also an essential factor. For instance, a person weighing 97 kg training for an hour with a 0.75% incline will burn 450 calories, at 5% incline 1000 calories, and at 15% up to 1500 calories. Useful tricks to burn more calories during the workout include: not talking, moving the arms, gradually increasing the speed, alternating speed, varying the incline, and combining running or walking with other activities. A study by Harvard Medical School showed that a person weighing 155 lbs. can burn around 150 calories walking for 30 minutes. This number can increase drastically when running.
The consistent pace and ability to control speed and incline on a treadmill can contribute to efficient calorie burning, making it a potential option for weight loss.
Tips for Effective Treadmill Weight Loss
- Establish Realistic Goals: Establishing realistic weight loss goals is crucial. Aim to lose 1-2 pounds per week in a steady progression.
- Track Progress: Use a fitness tracker or your treadmill’s console to monitor your progress. Track metrics like distance, speed, calories burned, and heart rate.
- Combine with Diet: A balanced diet is key to weight loss.
- Stay Hydrated: Staying hydrated is crucial for optimal performance and recovery.
How Long Should You Run on the Treadmill Every Day to Lose Weight?
To lose weight, you don't need to run on the treadmill every day; in fact, one or two rest days per week are highly recommended. However, at least 3 weekly training sessions are required to see results, while 4 or 5 could accelerate the weight loss process. The minimum duration of each session should be between 20 and 30 minutes, with a maximum of 60 minutes, especially if you're a beginner. Consistency is key: don't give up if you don't see immediate results; every process takes time, and during the first three months, it's likely you won't see visible changes. If you want to lose weight, it's always important to complement your training with a healthy, balanced diet.
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. “Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity,” according to the Mayo Clinic. Walking for 30 minutes burns about 125 calories for a 150-pound person - and adding an incline will increase that calorie burn. So with healthy diet changes, the 12-3-30 workout has the potential to burn the calories needed for steady, gradual weight loss.
Even if you’re following these guidelines, the workout should still be done at most, every other day, alternating with other lower-impact activities. In order to get the benefits you seek from any exercise - whether that be weight loss, toning or overall health - the key is to find a program you can stick with. Make sure your fitness routine is safe, so you’re not sidelined by an injury, and also “it has to be something they enjoy, and if they are only doing one activity they are going to burn out, not just physically, but mentally".
Treadmill vs. Outdoor Running
Running on a treadmill has several advantages over running on the road. The movement itself is natural and nearly the same as running outdoors, but without the forward motion. Unlike outdoor running, it is safer, as there is no risk of tripping over holes or other obstacles. Additionally, the impact on the treadmill surface is softer compared to hard surfaces like asphalt or concrete, helping to avoid strain on the joints. In addition to the health benefits, the treadmill allows you to maintain full control over your pace and speed, enabling you to systematically plan your workout. Finally, running on the treadmill leaves no room for excuses: weather conditions can't affect it, and if you find it boring, you can always keep yourself entertained with a movie or other digital content.