Treadmills are the fitness experts’ favorite machine for losing weight. They are easy to use, practical, and effective!
Most treadmills come with pre-programmed workouts for weight loss that anybody can do.
Incline workouts, steady-state cardio, walking pace, high-intensity training, and so on.
In this article, we compile the top 5 treadmill workouts for weightloss that you can do at any time of the day, even if you’re a beginner!
Get your favorite playlist, and be ready.
- 1 Benefits of Treadmill Workout
- 2 Top-5 Treadmill Workouts
- 3 Cool Down
Benefits of Treadmill Workout
Training with a treadmill has many benefits, and it’s one of the safest pieces of equipment on the market today.
Mose benefits are related to helping you burn those extra calories and joining you in your weight loss journey.
Improve Cardiovascular Health
Hearth health is one of the main benefits of treadmill workouts. The heart is the muscle responsible for pumping blood to the body and keeping us functional.
Every time we engage in aerobic or anaerobic training with the treadmill, our heart gets stronger, thus making the body more responsive to everyday activities
Whether you do high-intensity interval training or keep a comfortable pace, the cardiovascular system will adapt to meet the current physical demands.
Build Lower-Body Muscle Mass
Almost every treadmill routine will target the lower body muscles in a way that pushes them to adapt and grow stronger.
Consistently training on the treadmill will build lean muscle mass in your calves, hamstrings, quadriceps, glutes, and core.
You can also train your upper body muscles by adding extra weight with wrist and ankle weights, dumbbells, and a weighted vest.
The more muscle mass you build, the more calories your body will burn in resting periods.
Increase Exercise Adherence
One of the common excuses for people trying to work out is that they never have time. With a treadmill sitting in your living room, this excuse loses credibility.
It doesn’t matter if the weather conditions are disfavorable or you’re short on time; the treadmill is always available to hit a workout quickly.
This is excellent news for people fighting to build consistency and remain committed to their fitness or weight loss journey.
Easy To Use
If treadmills were complicated, they wouldn’t be as marketable as they are. One of the main reasons people look for them is because they are intuitive in their design.
Anyone can use a treadmill, from teenagers to athletes and the elderly. Independent of your fitness goals, you’ll find training options for whatever your goals are.
You step on it, press “start,” and get ready for a calorie-burning workout.
Top-5 Treadmill Workouts
One of the benefits of the treadmill is the variety of workout routines available for all types of people, from beginners to intermediate and more advanced individuals.
Below we share the top five workouts that anybody can do to steadily lose weight without needing a personal trainer.
#1: 20-Minute Speed Interval Workout
This 20-Minute Speed Interval Workout will significantly challenge your cardiovascular and respiratory systems.
Set the incline at 1-3%, or leave it flat if you don’t have the incline option. Try to use your hands as little as possible.
Without any rest intervals, you’ll find yourself gasping for air in no time.
|Time (minutes)||Speed (mph)|
|0:00 – 3:00||4.0|
|3:00 – 5:00||6.5|
|5:00 – 5:30||8.5|
|5:30 – 6:30||6.5|
|6:30 – 7:15||8.5|
|7:15 – 8:15||6.5|
|8:15 – 9:15||8.5|
|9:15 – 10:15||6.5|
|10:15 – 11:45||8.5|
|11:45 – 12:45||6.5|
|12:45 – 13:45||8.5|
|13:45 – 14:45||6.5|
|14:45 – 15:30||8.5|
|15:30 – 16:30||6.5|
|16:30 – 17:00||8.5|
|17:00 – 20:00||4.0|
These quick intervals will keep your heart rate up, helping you quickly burn more calories per session.
#2: 15-Minute Hike Workout
This 15-minute workout is short, but don’t let it fool you. You’ll increase the incline throughout the routine every 2 minutes without recovery periods.
This cardio workout is for intermediate and advanced individuals since the treadmill incline will exceed the 15% gradient.
|Time (minutes)||Speed (mph)||Incline|
|0:00 – 2:00||3.9||5.0|
|2:00 – 4:00||3.8||8.0|
|4:00 – 6:00||3.7||10.0|
|6:00 – 8:00||3.6||12.0|
|8:00 – 10:00||3.5||14.0|
|10:00 – 11: 00||3.7||16.0|
|11:00 – 12:00||3.5||13.0|
|12:00 – 13:00||3.3||10.0|
|13:00 – 14:00||3.1||8.0|
|14:00 – 15:00||3.0||5.0|
As you can tell, this is an ideal workout for people with time constraints who enjoy a high-intensity level.
If you have a heart rate monitor, we recommend you use it to tell the activity calories going through the roof.
#3: 20-Minute Side Shuffle Interval Workout
For some people, running in a straight line can be boring after a while; this is where we enter the side shuffle interval workout.
This effective treadmill workout targets the glutes from a different angle, creating a more rounded muscle tone in the butt area and increasing your calorie-burning rate.
Throughout the workout, the incline will remain at 0 for safety purposes; otherwise, get ready to get your butt kicked!
|Time (minutes)||Speed (mph)||Type|
|0:00 – 2:00||2.5||Warm-up walk|
|2:00 – 8:00||4.0||Jog|
|8:00 – 9:00||2.5-3.0||Walk|
|9:00 – 10:00||2.5-3.0||Side Shuffle Left|
|10:00 – 11:00||2.5-3.0||Walk|
|11:00 – 12:00||2.5-3.0||Side Shuffle Right|
|12:00 – 13:00||2.0||Recovery|
|13:00 – 14:00||2.5-3.0||Walk|
|14:00 – 15:00||2.5-3.0||Side Shuffle Left|
|15:00 – 16:00||2.5-3.0||Walk|
|16:00 – 17:00||2.5-3.0||Side Shuffle Right|
|17:00 – 18:00||2.0||Recovery|
|18:00 – 20:00||2.0||Cool Down|
Stay low during the side shuffles; this will target the glutes even more. Remember, use your hands as little as possible.
#4: 24-Minute Sprint Interval Workout
Get ready to experience your maximum heart rate with this sprint interval workout.
You’re welcome to try it even if you’re a beginner, but don’t underestimate it, or you’ll have a hard time trying to keep pace.
In this workout, you’ll switch between walking, running, and sprinting through the 24-minute duration.
Tighten up your shoes, take a sip of water, and play your favorite music; you’ll need it!
|Time (minutes)||Speed (mph)||Type|
|0:00 – 2:00||3.5||Walk|
|2:00 – 7:00||5.5||Run|
|7:00 – 8:00||6.5||Sprint|
|8:00 – 10:00||3.5||Walk|
|10:00 – 15:00||5.5||Run|
|15:00 – 16:00||6.5||Sprint|
|16:00 – 18:00||3.5||Walk|
|18:00 – 23:00||5.5||Run|
|23:00 – 24:00||6.5||Sprint|
By the end of this routine, you’ll burn enough calories to earn a well-deserving rest.
We recommend trying this workout with at least 1-2 days of rest in between due to the intensity your body will endure.
#5: 30-Minute Pyramid Intervals
This 30-min treadmill workout is one of the most effective at burning calories due to its duration and intensity.
It’s a combination of steady-state cardio and a high-intensity workout. You’ll keep a consistent pace in a fat-burning zone for the most part.
The treadmill speeds will go up and down, starting with a 5-minute warm-up at 4 miles per hour with a 2.5% incline.
Don’t expect any rest periods!
|Time (minutes)||Speed (mph)||Incline|
|0:00 – 5:00||4.0||2.5|
|5:00 – 6:00||5.0||1.0|
|6:00 – 7:00||6.0||1.0|
|7:00 – 8:00||5.0||1.0|
|8:00 – 9:00||6.5||1.0|
|9:00 – 10: 00||4.0||1.0|
|10:00 – 11:00||6.5||1.0|
|11:00 – 12:00||5.0||1.0|
|12:00 – 13:00||7.0||1.0|
|13:00 – 14:00||5.0||1.0|
|14:00 – 15:00||7.5||1.0|
|15:00 – 16:00||4.0||1.0|
|16:00 – 17:00||6.5||1.0|
|17:00 – 18:00||5.5||1.0|
|18:00 – 19:00||7.0||1.0|
|19:00 – 20:00||5.5||1.0|
|20:00 – 21:00||8.0||1.0|
|21:00 – 22:00||5.0||1.0|
|22:00 – 23:00||7.0||1.0|
|23:00 – 24:00||5.5||1.0|
|24:00 – 25:00||6.5||1.0|
|25:00 – 30:00||4.0||2.0|
Do this workout a couple of times per week, and you’ll reach your calorie goals faster.
Keep a challenging pace, listen to music, and enjoy your workout!
Cooling down is one of the most important aspects of training, and it’s often pushed aside.
After you’re done with your training, invest 5-10 minutes in cooling down. Lower your heart rate a little, and stretch your calves, quads, glutes, and hamstrings.
You can use the treadmill to walk slowly until your heartbeats reach baseline focusing on nasal breathing.
Then, you can step down, grab a mat and begin your stretches from the ground up. You can follow this stretch routine to make it easier for you.
Hydration also plays a role in the cooling down. Make sure you add salt and electrolytes to your water for a more balanced recovery (1).
Sports and sugary drinks are also options since they contain more carbohydrates, but we prefer a more natural approach like the first.
Doing these steps consistently after every session will improve your performance in the long term and minimize your risks of injury.
Can I Lose Weight By Doing Treadmill Every Day?
Although nutrition should be your number one priority, working out on the treadmill for at least 30-40 minutes daily will increase your chances of losing weight.
What Is The Best Speed On Treadmill To Lose Weight?
The speed depends on your fitness level, goals, and the training intensity you’re looking for.
As a rule of thumb, beginners can train at a 3-6 MPH speed, while intermediate and more advanced individuals can go up to 10 MPH.