This article is basically about some best treadmill workouts for weight loss. If you want to lose weight fast and be healthy at home, then this machine is perfect for you. It can help you lose weight by benefiting from different workouts. This is a great choice, especially for those who cannot go out and exercise. 

Many girls in our society do not feel comfortable running outside or working out in the same gym as boys. A treadmill machine is a great option for them. It can be used to lose weight at home through different exercises, including running and jumping. It also helps with weight loss and improving overall health. Some best treadmill workouts for weight loss are discussed below.

7 Best Treadmill Workouts for Weight Loss

Treadmills are a great way to workout to burn calories and lose weight. With this, you can burn fat in different parts of the body through different workouts. Here, I show you some best treadmill workouts for weight loss.

High-Intensity Interval Training

It is a type of cardiovascular exercise that includes a period of recovery or rest after brief, intense exercise. These workouts usually last between 10 and 30 minutes and significantly increase the heart rate and breathing rate. This workout has become popular in recent times for improving cardiovascular fitness and burning calories.

best treadmill workouts for weight loss

It improves aerobic capacity, insulin sensitivity, and metabolic health and is more effective than conventional stationary cardio for fat loss. However, this workout may not be suitable for everyone, as it is very intense. If you are new, start slowly and get enough rest.

HIIT Workout With Treadmill

Warm-up: Start with a 5- to 10-minute walk on the treadmill to warm up and prepare yourself to begin the workout.

Sprint Intervals: Increase the speed of the treadmill to what you can maintain for 20–30 seconds. Sprint at this pace for 20–30 seconds, then slow down for 60 seconds to recover. Repeat the process 8–10 times.

Incline Intervals: Increase the incline of the treadmill to a level you can maintain for 20–30 seconds. Lower the incline for 60 seconds to recover after 20–30 minutes, and repeat 8–10 times.

Cool-down: Finish with 5–10 minutes of brisk walking towards the end and lower the heart rate.

Incline walking

Inclined walking on a treadmill is a great way to increase the intensity of your workout and target specific muscle groups. It’s more effective at burning calories and toning muscles by increasing the resistance and challenge of a workout. This workout is especially beneficial for working the glutes, quadriceps, and calves, as well as the core and cardiovascular system. It also helps improve your balance and stability.

best treadmill workouts for weight loss

By changing the incline and speed of the machine, you can create a more challenging workout that increases your overall fitness level. Remember that when walking bent over on the treadmill, it is very important to maintain good posture and keep your head up. If you are new, gradually increase the incline and speed of the treadmill as you build strength and endurance.

Incline walking with a treadmill

Warm-up: Before starting the workout, warm up for 5–10 minutes by walking on the treadmill at low intensity and without an incline. This is important for every workout. But you can gradually increase the speed as you get comfortable.

Adjust the incline: Set the incline level to a comfortable starting point; a tip point of 1–3% is recommended for beginners. On the other hand, a 5-8% incline can be used for advanced users.

Start walking: Start walking with your posture straight and your arms swinging naturally by your sides. Land from mid-foot to forehead. Then gradually increase the incline and burn more calories.

Maintain a consistent pace: Try to maintain a consistent pace throughout the workout. Don’t walk too fast or too slowly; use a natural stride. Keep your breathing steady and your heart rate up.

Cool Down: At the end of the workout, slow down slowly by reducing the incline level to zero. Cooling down and slowing the heart rate back to normal.

Hill Repeats

Hill repeat is interval training that involves running up and down a steep hill at high intensity for a specified time or distance. It also stresses the cardiovascular system and leg muscles, improving a runner’s overall strength, power, and endurance.

best treadmill workouts for weight loss

A hill repeat workout involves choosing a hill with a steep incline and running it at a fast pace for a set amount of time or distance. The process is repeated for the return by jogging or walking down the hill. Recovery time varies depending on fitness level and goals. It is necessary to start slowly and gradually increase the intensity and volume of hill repetitions to avoid injury.

Hill Repeats With Treadmill

Warm-up: Do a 10-minute easy jog to warm up the body before starting the workout. Then gradually increase the speed as needed.

Set the incline: Set the incline of the treadmill machine to a challenging level depending on your fitness level. It can be any level between 5 and 15%.

Run up hills: Start running at a comfortable pace and gradually increase your speed as you climb. Try to maintain good form while running and keep stride length consistent.

Recover: Once you reach the top of the hill, reduce your speed incline to 0% and jog or walk for 1-2 minutes to recover. Repeat the hill climb in the same way for a total of 5–10 times.

Cool-down: After completing the procedure, cool down by jogging or walking for 5–10 minutes. Drink plenty of water to stay hydrated. Stop the workout and take a break if you feel tired or uncomfortable.

Long, Study-State Run

These are endurance training sessions where running is done at a moderate intensity for an extended period of time. This training is done at a pace that you can comfortably maintain for an extended period of time, which is between 60 and 90% of your maximum heart rate.

best treadmill workouts for weight loss

The primary goal of long, steady-state running is to improve aerobic capacity, which builds endurance. They help increase the number and size of blood vessels in the muscles and improve your muscles’ ability to use oxygen. They are effective in burning calories and improving overall fitness.

Long, Study-State Run With Treadmill

Warm-up: Start with a 5- to 10-minute easy jog, which is important to warm up the body and prepare it for the workout. Then set the machine’s incline to 1–2% to simulate outdoor running conditions.

Run at a steady pace: Start running at a pace that is comfortable and feels sustainable. It should be moderate intensity and around 60–70% of maximum heart rate. Maintain this pace for the entire workout.

Increase the duration: The duration of the workout should be gradually increased each week, even if you do it for a short period at first. Add 5–10 minutes until the desired duration is reached. A good goal for long, steady-state runs is to workout for 60–90 minutes.

Cool-down: Cool down with an easy jog after finishing the run. Walk for 5–10 minutes to gradually bring your heart rate back to normal. Do this slowly after each workout.

Fartlek Training

It is a type of interval training in which the intensity and speed of the exercise vary throughout the workout. Alternate between high-intensity effort and low-intensity recovery periods while doing this workout. This training is used by runners and other endurance athletes to improve speed and endurance.

best treadmill workouts for weight loss

The main benefit of fartlek training is that it allows you to vary workouts, which prevents boredom. This workout also helps avoid plateaus. This training can be done in a variety of ways, such as running up hills or stairs, running short distances, or jogging at a moderate pace.

Fartlek Training With Treadmill

Warm-up: Start with a 5- to 10-minute warm-up at a moderate pace. This will help prepare your muscles and raise your heart rate.

Increase the intensity: Increase the speed and incline of the machine in short intervals of 30 seconds to 2 minutes. These alternate between higher-intensity intervals and slower, more comfortable recovery periods.

Vary the intervals: Mix up the length and intensity of the intervals to challenge your body and prevent boredom. By doing this, you can workout for a long time.

Cool-down: The heart rate should be brought back down slowly at the end of the workout. Finish with a minute cool-down for this at a slower pace, which will also help prevent muscle soreness.

Pyramid Intervals

This is a type of training that involves gradually increasing and then decreasing the intensity of your exercise in a pyramid-shaped pattern. It is used by athletes and fitness enthusiasts to improve aerobic capacity and overall endurance. This workout improves cardiovascular fitness, burns more calories than stationary cardio, and increases workout efficiency.

best treadmill workouts for weight loss

The workout begins with a warm-up and gradually increases the intensity of your exercise over a period of time. Decrease the intensity for the same amount of time before increasing it every 1.5 or 2 minutes. Continue this pattern until you reach the top of the pyramid. And start decreasing the intensity again in the same pattern until you finish the workout.

Pyramid Intervals with the Treadmill

Warm-up: Start with a 5- to 10-minute warm-up at an easy pace. This will help increase your heart rate. Then you can gradually increase the speed.

Start the pyramid: After starting the workout, increase the treadmill speed every minute until the desired intensity level is reached. Start at 5 mph, increase to 6 mph at the end of the first minute, and 7 mph at the end of the second minute.

Maximum Intensity: Once the maximum intensity level is reached, hold the pace for 1-2 minutes. Then start decreasing the speed of the treadmill every minute to reach the starting speed.

Cool down: Finish the workout with a 5- to 10-minute cool down at an easy pace after reaching the starting level.

Circuit Training

Circuit training is completing a series of exercises, or “stations,” in a row with no rest in between. It can also be called “resistance training,” which involves a combination of cardiovascular exercises. It is designed to provide a full-body workout that targets multiple muscle groups. This workout requires you to perform each exercise for a certain amount of time before moving on to the next exercise in the circuit.

best treadmill workouts for weight loss

After completing all the exercises in the circuit, you can rest for a short time before starting again. How many circuits you need to complete will depend on your fitness level. This training can also be done with body-weight exercises or equipment such as dumbbells, resistance bands, and medicine balls. A popular form of exercise that is time-efficient can be done with minimal equipment.

Circuit Training with a Treadmill

Warm-up: Walk or jog on the treadmill at a comfortable pace for 5–10 minutes to warm up the muscles and prepare them for exercise.

Sprint Intervals: Speed up the treadmill and sprint for 30 seconds. Now slow down and walk for 30 seconds. Repeat this cycle for 5–10 minutes.

Incline Intervals: Walk uphill for 1-2 minutes with an increased incline on the treadmill. Then slow down and jog or run for 1-2 minutes. Repeat this cycle for 5–10 minutes.

Strength training: Get off the treadmill and perform a series of bodyweight exercises like push-ups, lunges, squats, and planks for 1-2 minutes, then walk at a comfortable pace for 2-3 minutes. Repeat the cycle for 3–4 sets.

Tips To Do Best Treadmill Workouts For Weight Loss

When you try best treadmill workouts for weight loss, there are several tips you should keep in mind that will help you use the machine safely. Below, I am sharing with you some tips that may be useful for you.

Start slow: If you are new to this machine, start with a low incline. Then increase the speed over time. This workout will help your body get used to the increased intensity.

Use good posture: stand straight with your shoulders back and your chest lifted to perform the workout. This process helps engage your core muscles and improve your balance. Swinging your arms while walking will help you maintain your balance and increase the intensity of the workout.

Vary the incline: Mix it up by changing the incline throughout the workout rather than just sticking to one incline level. This will help prevent boredom and challenge the body.

Stay hydrated: Drink water before, during, and after a workout. Incline walking can be intense, and you need to stay hydrated to perform at your best. So keep yourself hydrated and drink enough water.

Use your arms: Swing your arms naturally while walking on the machine. This will keep you balanced and help increase the intensity of your workout.

Wear proper shoes: Whatever workout you do, make sure you wear supportive shoes with good traction. This will help prevent slips and falls and reduce the risk of injury.

Frequently Asked Questions:

How Long Should A Treadmill Workout Be For Weight Loss?

How much time you need to do treadmill workouts to lose weight depends on your fitness goals and your current fitness level. However, according to experts, at least 30 minutes of cardio should be done daily. 

Gradually increase the duration of your treadmill workouts to get fitter. Once you start working out on the machine regularly, you’ll automatically figure out how much time you should spend each day.

Should You Do Interval Training On The Treadmill To Lose Weight?

This can be an effective way to lose weight. Because it includes alternating low-intensity exercise with high-intensity exercise that results in faster fat burning. This can help you increase your calorie burn and your metabolism. 

Of course, it is necessary to start with short breaks and gradually increase the intensity. By doing this, you will gradually become fit.

How Often Should You Do Treadmill Workouts to Lose Weight?

For weight loss, at least 150 minutes of moderate-intensity cardio exercise should be done per week. You can split it into several sessions. But one should always listen to the body and not overdo it. 

Depending on how much your body can tolerate, you should shorten your workout intervals. If you are new, then it is better to start slowly.

Can You Lose Weight Just By Using A Treadmill?

It is possible to burn calories and lose weight using a treadmill. But it’s up to you to follow a healthy diet and make lifestyle changes to support your weight-loss goals. 

Consistency and dedication are the keys to achieving sustainable weight loss. So always follow a proper diet along with a workout. By doing this, you can lose healthy weight in a short period of time.


So far, we know what about some of best treadmill workouts for weight loss. Every workout here is effective for weight loss. If you want to take up the challenge of losing weight in a short amount of time at home, you can try these exercises. Along with following a regular diet, these workouts will help you lose weight very quickly.

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