Did you know that treadmill exercises are as effective as outdoor ones? You can walk, jog and run at the same speed, targeting the heart rate zone and experiencing all the benefits of usual workouts at home. Why not turn to follow this fat burning option?

Many users believe that such training can be pretty boring; however, most modern units are already equipped with the iFit technology that allows running in the virtual world, competing with others and training with world famous instructors. To find out more keep reading.

How to Lose Weight on a Treadmill: Efficiency and Possible Results

Lose weight with treadmillWhy losing weight on a treadmill becomes more and more popular? The reasons are numerous. To begin with it is easy to use. If we speak of a home bought unit, it has a timer and states the distance traveled on the machine’s front panel. Those that are available at the gym are, of course, more complex, offering motivating workouts. Most of them even feature specialized heart rate sensors, allowing finding out whether a user is working in a cardiovascular or fat-burning zone.

In addition, some treadmills have several workouts:

  • Personal trainer,
  • Fat burning,
  • Hill exercises.
Brisk 3.5-mph walks during 30 minutes burn 121 calories

Expected results always depend on the speed of walk. The average result is about 100 calories per 1 mile. According to the latest researches, the more a person weighs, the more he/she burns: the faster he/she moves, the more calories disappear.Treadmill calories counter

In any case it is highly important to keep at a pace that leaves one slightly out of breath, still allowing speaking to someone else. After setting a pace anyone is able to maintain it, which is very useful for any type of training.

Do treadmills help you to lose weight? Yes, they do, but only if you are accurate, persistent and able to make conscious decisions to press a button in order to slow down or speed up.

What’s the Best Way to Lose Weight on a Treadmill?

You must have heard of various options, but the best one is to vary your workouts. Any machine provides several types of workouts to get fit, burn fat and lose weight, and this is a huge mistake to believe that a single type will help you out. Varying is helpful in keeping motivated to exercise regularly. What does the process include? You can choose walking one day and jogging the next one. Some choose walking 3-4 times weekly and jogging the rest of the week.

It is proven that performing short but highly intense exercises can increase the amount of enzymes that break down body fat.

The greater the variety is, the more motivated you are, as your body has no time to get adapted to your new challenges.

If you feel bored, but don’t really want to stop exercising, you can beat boredom with:

  1. Television. Modern machines provide much time for watching your favorite shows. When you are at home, choosing this way is easier. In case you are at a gym, plug the headphones into the machine and choose television.
  2. Music. Choose energetic music or melodies you like the most. Most people also create a specific music mix for treadmill workouts.

List of Treadmill Workouts to Burn Fat Fast

Treadmill for weight loss is the best choice as long as you know what exercises are the best. We have the list of training options that will help you lose weight.

  • Interval Training

    Interval treadmill workoutsInterval treadmill workouts are now regarded to be a very efficient way. What does this type of training mean? It stands for a combination of various types of exercises that are performed in intervals. For the best results do a few short bursts of exercises followed by a few short bursts of different ones.

    You should break intervals into segments. Start with easier types and make them last for 10-40 seconds. Then proceed to harder parts that are to last from 10 to 30 seconds each. Finally, the entire training should be so difficult that at the end you aren’t able to perform any exercise.

    Actual Info!
    Such highly intensive workouts should be performed 3-4 times per week.
    Make sure hard portions are REALLY hard, and easy ones give you some rest.

    The most important thing about internal training is that it’d better start with an easy exercise. In most cases it is walking. Your task is to choose pace and run for 30 seconds, then slow down and walk for 40 seconds. Run and then walk again. Repeat the same over and over again in intervals. As a result, your metabolism rate will be increased and you will succeed in burning calories.

  • The Weight Loss Shuffle

    This is another best treadmill workout for weight loss. This is a perfect variant for those, who don’t like running in place. Start with a 3-minute warm up at a steady pace. We suggest starting with 5 miles per one hour. Then turn to the left and side shuffle for half a minute before turning around to the right for another half a minute of shuffle.

    While exercising, do not cross your feet over one another. Shuffle them. As you’ve done the exercise on each side, face forward again and then jog for 3 more minutes before you turn sideways. Keep jogging for 3 minutes to cool down after a 30-minute workout.

    Repeating the same workout every session, your performance levels off
  • Walk-Jog Workout
    If you are not a beginner, you can try the following routine. This type of training is a kind of mix of jogging and walking. It is a kind of an alternative variant between jogging, walking briskly and running slowly.
    The main advantage of this variant is the fact that it can burn up to 300 calories.
  • The 500-calorie workout
    To burn around 500 calories a day you will need not more than 40 minutes. This is a so-called high-interval training that should be performed around 4-5 times per week. What’s the result?  Around ½ a pound off in 7 days.
    Effective 500-calorie workout
  • Total-Body Workout
    This is perhaps the best fat burning treadmill routine designed by a personal trainer in NYC Melissa Paris. This type of training ensures multiple benefits for your belly, arms and legs. Running options are various and involve quick bursts of sprints, allowing burning plenty of calories per 35 minutes a day and 3-5 pounds per 10-14 days.

Treadmill Exercises to Lose Weight: Tips for Beginners

Why is treadmill workout the best choice for beginners? It is much easier on the joints than running on most concrete pavements or roads. Regular training reduces the impact on joints, thus reducing possible injury risks. This is especially beneficial for all those, who have already had injury problems and are trying to get back to regular exercising.

The best choice is a 30-minute workout for beginners

If you are a brand new person in exercising, start with:

  • Novice Treadmill Workout.
    At first it will take about 10 minutes. Increase your speed with each new training to 3.0. If you feel absolutely comfortable with this training and you are no longer challenged, we suggest increasing your time up to 15 minutes with the speed 5.0. You could go up to 3.5 during the workouts and slowly getting back down. Add 5 more minutes till the time you reach 20 minutes.
  • Ramping It Up.

    If you are on a treadmill for about 1 month, start varying your routine. Walking exercises are the best choice for you. They are perfect for getting the heart rate up and starting using leg muscles. Start with 20-minute workouts and increase your incline – the ramp position. Raise incline in order to intensify the workout or lower the ramp in order to decrease it.

    The main requirements here are the following:

    1. Routine duration – 20 minutes;
    2. Incline increasing – to 2.0-3.0;
    3. Speed increasing from 1.5 to 3.5 within 5-7 minutes.

Benefits of Treadmill Walking Workouts

Among the most popular walking routines are Ladder and Steaming Stamina. The first option – Ladder – is a beneficial type for quads, gluts, calves, hamstrings – which means it is perfect to all large leg muscles.

Steaming Stamina is a very simple type, but it is extremely effective, as it’s able to build long term endurance, maintaining a very interesting and comparatively fresh routine with frequent speed changeups. This is a perfect chance for you to strengthen all leg muscles and increase metabolic burn.

It is very effective due to the fact it breaks a pretty long workout into several manageable chunks.

To major beneficial features of treadmill walking workouts belong:

  1. Walking workouts on treadmillThey are easier on joints than most hard surfaces, for example sidewalks and roads.
  2. They allow forgetting about the weather outsides, thus, regardless of temperature you can perform any training in the comfort of your home.
  3. There’s no need to get worried about sharing space with other people. You feel free and safe, well-protected from any injuries.
  4. This is a chance to catch up on your favorite shows or listen to your favorite music while working out.

Mistakes You should not Make While Doing Treadmill Workouts to Lose Weight

If your goal is to lose weight by working out on the treadmill, make sure to avoid the following common mistakes:

  • Not Using the Incline
    It is true that hills are hard. However, if this is the reason why you never touch the incline button on your machine, you are losing on a great chance to target your body more. If you are looking for how to make your butt bigger, running the incline not only creates muscle mass in your thighs and butt but also helps you lose more calories.
  • Doing the Same Thing Daily
    Most people have a treadmill workout routine they follow, which is good. Nevertheless, doing the same run every day is not advisable. This is because your body gets used to this routine, making you hit a weight-loss plateau. For maximum effectiveness, aim to mix things up every time you hop onto your treadmill. You can do this by adjusting the incline, mixing up the speed, and modifying the duration of your runs.
    Workout routine
  • Failing to Push Yourself
    A great thing about the treadmill is that you only need to turn it on and start your workout. Using the same speed during your whole run is usually not the best way to go about it. You get to burn more calories when you incorporate bursts of sprints occasionally. To do this, you must be ready to push yourself past your comfort zone.
  • Not Setting Goals
    If you do not set goals to strive for, it is hard for you to stay inspired to workout. Your treadmill workout objectives do not have to be complicated – anything that gets you fired up every single day will do. Goals can be something like running two miles without stopping or increasing your weekly mileage. Find objectives that communicate to you, crush them, and then set others.
  • Taking a Lot of Food After the Workout
    A common mistake that takes place after a workout is consuming too much food. Most people usually think they burned many calories, causing them to eat a lot. If you do this, you will end up eating back those calories that you put in a lot of effort to burn, and maybe more. You should take note of your calorie intake after working out so that you do not end up gaining weight instead. Furthermore, you should also understand what to eat to get ripped fast and achieve your preferred body.

Treadmill Workout Do’s and Don’ts you need to Know

Walking or running a few miles on a treadmill is an incredible cardiovascular workout that can help you achieve your weight loss goals and attain a healthier body. Despite this, you need to know a few things to ensure you get the best possible results from your treadmill workouts.

Treadmill workouts


  • Warm Up
    Warming up is essential before doing any workout. It helps avoid joint pains and body cramps that many people complain of after working out.
  • Set the Right Speed
    If you have never worked out on a treadmill before, consider starting your workout at a slow pace until you reach a higher speed that you find comfortable. When you get the right speed, make sure to vary it to keep the workout interesting.
  • Alter Your Treadmill Workout Routine
    Changing up your treadmill workout routine is essential. Apart from cardio, you should consider other workouts like strength training, which entails building endurance, performance, mobility, and stability. It also enables you to achieve and maintain good health.
  • Be Cautious
    Before using a treadmill, ensure that there is enough space behind it in case you fall back to prevent serious injury. Moreover, if it is your first time to use the machine, get advice from your gym coach or read the manual to understand how it works.
  • Take Water and Ensure Enough Airflow
    Position your treadmill where there is enough airflow or have a fan going. Studies show that you sweat more when you run indoors than outdoors since there is less air to draw away moisture. In addition, you should have a water bottle at arm’s reach to keep yourself hydrated.
  • Have the Right Shoes
    There are no specific shoes for running on a treadmill. However, you should ensure your running shoes fit well and are comfortable.


  • Don’t Hold On
    If you find yourself having to hold onto the rails while running, it might be time to reduce your intensity. When you feel the need to reach for the rails, turn down the speed a little. Every time you use a treadmill, ensure you can run without supporting yourself with the rails.
  • Don’t Look Down
    Looking down at a moving treadmill can make you feel dizzy and cause you to lose your balance. This could potentially lead to a fatal accident. Instead, you should look ahead and focus on keeping your form natural.
  • Don’t Forget to Entertain Yourself
    When working out alone on a treadmill, you could end up feeling bored. To banish this, entertain yourself with music to feel inspired and motivated.
  • Don’t Jump Off a Moving Treadmill
    If you use the treadmill regularly, it might not seem like a big deal to hop off while it is still moving. You might have outstanding coordination but jumping off a moving treadmill still puts you at risk of injury.

It would be wrong to state that these machines feature only positive sides. However, there are more advantages than drawbacks.

Now you understand how effective treadmill routine can be. You can succeed in the weight loss program on your own, only if you remember about the varying technique, tips for beginners, interval options and basic types of exercises. Choose a modern machine for home or gym use and start losing weight right away! Who told you that you can’t get rid of pounds, being at home, watching your favorite shows and listening to a music mix list?

You can find further details of Exercises here.