Effective Treadmill Workouts for Weight Loss: Tips, Techniques, and Benefits

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One of the most effective ways to lose weight is by training on a treadmill . Cardiovascular exercise allows you to burn a large number of calories in short periods of time, making it an ideal option for anyone who wants to lose a few kilos.

“Improve your treadmill routine with our top treadmill workout tips

One of the main advantages of cardio exercise is that it is very easy to practice: just go for a run or go cycling. And if the weather conditions are not good, cardio machines for home use are the solution.

Today we can find treadmills, stationary or elliptical bikes at prices even below $400 , so we can set up a small space in our own home where we can train to our liking and pleasure, regardless of the time, the cold, heat or rain.


Key TakeawayDescription
1. Consistent WorkoutsConsistent treadmill workouts can help create a calorie deficit necessary for weight loss. Aim for at least 150 minutes of moderate-intensity exercise per week.
2. High-Intensity Interval TrainingIncorporating high-intensity interval training (HIIT) into treadmill workouts can help burn more calories and increase metabolism. HIIT involves short periods of intense exercise alternated with recovery periods.
3. Incline TrainingIncline training on the treadmill can help increase the intensity of workouts and engage different muscle groups, leading to more calorie burn and weight loss.
4. Progressive OverloadGradually increasing the intensity, duration, or frequency of treadmill workouts can help create progressive overload necessary for continued weight loss and fitness gains.
5. Resistance TrainingResistance training exercises, such as lunges, squats, and step-ups, can be incorporated into treadmill workouts to help build muscle and increase metabolism, leading to more weight loss.
6. Healthy DietWeight loss also depends on a healthy diet, which should include a balance of protein, carbohydrates, healthy fats, and fruits and vegetables. Aim for a caloric deficit of 500-1000 calories per day.
7. Consistency and PersistenceConsistency and persistence are key for successful weight loss on the treadmill. Stick to a regular workout schedule and continue to challenge yourself with new workouts and intensity levels.

Training to lose weight on the treadmill

But one of the basic impediments that tends to make people doubt whether or not to purchase a machine for their private use is the fact that they are not entirely clear on how it should be used .

There are many guides that explain how we should choose a treadmill and what features we should look for. These guides also give us the basic instructions to know what type of treadmill is best suited to our needs and physical conditions.

On the other hand, it is also important to choose a fitness store with a wide variety of brands and models of treadmills , which move in different price ranges . Good service and the possibility of testing the machine can be differential factors that make us opt for one option or another.

Of course, before looking for the right gym machine store, we must be clear that the treadmill we buy has to be the right one to achieve and exceed our goals .

“Effective Treadmill Workouts for Weight Loss: Tips, Techniques, and Benefits”:

TopicExplanationReference Data
Caloric ExpenditureTreadmill workouts can help individuals burn calories, contributing to weight loss when combined with a healthy diet. Different workouts may have varying levels of caloric expenditure based on factors such as speed, incline, and duration.Donnelly, J. E., Blair, S. N., Jakicic, J. M., Manore, M. M., Rankin, J. W., & Smith, B. K. (2009). Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults. Medicine & Science in Sports & Exercise, 41(2), 459-471. doi:10.1249/MSS.0b013e3181949333
High-Intensity Interval Training (HIIT)HIIT workouts on a treadmill, which involve alternating periods of high-intensity exercise with periods of rest or low-intensity exercise, can boost calorie burn and increase post-exercise oxygen consumption, potentially promoting weight loss.Boutcher, S. H. (2011). High-Intensity Intermittent Exercise and Fat Loss. Journal of Obesity, 2011, 1-10. doi:10.1155/2011/868305
Incline WorkoutsIncorporating inclines into treadmill workouts can increase the intensity of the exercise, leading to higher caloric expenditure and potentially supporting weight loss.Creasy, S. A., Rogers, R. J., Byard, T. D., Kowalsky, R. J., & Jakicic, J. M. (2018). Energy Expenditure During Acute Periods of Sitting, Standing, and Walking. Journal of Physical Activity and Health, 15(6), 465-470. doi:10.1123/jpah.2017-0532


The objective of many people interested in acquiring a treadmill for private use is to lose weight or maintain weight, and harden or tone muscles . And for this you need to do both aerobic exercise (cardio) and strength exercise. With speed interval training on a treadmill we can achieve both.

We can achieve weight loss when we combine both types of exercise and, precisely, interval training achieves this, producing greater caloric loss in a shorter time.

In the following lines we are going to comment on a video by Lauren Kern, personal trainer and NPC competitor, and Aaron Ribant, also a personal trainer. This is a very interesting class that explains how to burn fat to lose weight on the treadmill by doing speed interval training.

This type of training consists of alternating speed rhythms. It really is a very difficult type of training, but it is probably the best fat burning program available .

Do not forget that it is possible to activate the subtitles in Spanish by clicking on the third button starting from the right of the lower bar of the YouTube video.

Read Also : Breaking Down the Debate: Treadmill vs. Elliptical for Your Cardio Workouts


Step number one is to get on the treadmill and select “fast start”, an option that allows us to choose the initial speed. The appropriate thing is to choose a speed with which we can walk comfortably at a brisk pace (more or less between 4.5 and 5.5 km/h).

Maintain this speed for 2-3 minutes before increasing the pace. It is recommended to always look ahead and avoid reading a book or magazine while training; as if we had really gone for a run.

To continue the warm up, we speed up slightly and do 2 more minutes at a pace we could ride for the rest of the day, if we had to. Once 2 minutes have been exceeded, running speed has already been reached. Now we select the speed interval training program in the console menu.

The console will ask us to enter some data. Again we choose a speed that we can comfortably maintain, and this can vary between 5 and 10 km/h , depending on the physical condition of each one.

To give us an idea, it is at this speed that we will have to catch our breath after the maximum speed interval. The console will also ask us to select the maximum speed to perform in the sprint intervals.

And it is in this sprint interval that you have to go up to the maximum pace that your body can handle, for as long as you can. It is a speed that we could not hold for longer than the sprint itself, because you would end up completely exhausting us.

Once finished, we return to the medium speed interval, in which we will catch our breath. Sprint intervals are considerably shorterthan the average speed intervals, so we have enough time to recover until the next sprint.

It is usually recommended that you start with a 3 minute interval at medium speed, and a minute of sprinting, but you can slowly increase the time of the sprints until the recovery and sprint times are equal. In summary:

#1 Warm-up: 2 minute walk

#2 Warm-up: 2 minutes jogging

#3 Choose recovery (jogging) and sprint speeds

#4 Sprint: 1 minute maximum intensity #5 Recovery: 3 minutes easy jog

Lose weight on treadmill

One of the most obvious advantages is the time savings that this type of training entails, in addition to the great caloric burn in a short period of time. Using different levels of speed, we get the body to move at very high intensity levels , while at the same time giving our body the necessary recovery to recover from the sprint.

Now that you know how to lose weight optimally on the treadmill, do you dare to start training?!

John Smith is a passionate and experienced gym instructor, dedicated to empowering individuals to become the best versions of themselves through fitness. With over 10 years of professional experience, John has become a trusted authority in the health and wellness industry. Having worked with clients of all ages and fitness levels, John has developed a unique approach that combines a deep understanding of human anatomy and physiology with personalized fitness programs tailored to each client's goals and abilities. John's friendly and motivating demeanor enables him to build strong relationships with clients, guiding them on their journey to optimal health and wellness.

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