Can you lose weight walking on a treadmill?

can you lose weight walking on a treadmill

One of the most common questions people ask when it comes to the treadmill is, “Can you lose weight walking on a treadmill?” the answer is YES! Treadmills are highly effective, even when you are just walking on them.


A treadmill workout can be the right workout for you if you really want to lose weight. It is not just you and the machine, but also you versus you. Whether it is raining, cold outside or the time of the day, the treadmill is always there for you. Following a routine can help you get the best out of your treadmill weight loss.


When it comes to choosing the best home gym machine, the treadmill is on the top of the list for several reasons. Its ease of use, safety, convenience, effectiveness, and privacy makes it one of the best machines you need to exercise and burn fat at home.


Several sources estimate that over 60 million people own a treadmill. The reason is not farfetched: the most natural form of exercise that benefits people of all ages is walking. Walking can make you burn a lot of calories and tone muscles. Walking or running on a treadmill can help you lose weight because it is easy to use and you can exercise on it anytime you want.


Anyone can most definitely achieve better health and lose weight by walking regularly on a treadmill, coupled with a good diet.


Treadmill weight loss: the beauty of owning a treadmill

If you own a treadmill, you can do a lot with it. You can vastly change the speeds, jog or sprint, perform interval training workout with ease, incline or decline at your convenience. From rehab patient to an elite athlete trying to push themselves, treadmills can benefit just anyone.


The American Heart Association and American College of Sports Medicine suggest walking or running five days a week can help improve and maintain heart health.


Can you lose weight walking on a treadmill?

The number of calories you lose walking or running on a treadmill depends on several factors, including your body composition, duration of the workout, speed and resistant level. If you really want to lose weight walking on a treadmill, you simply need to burn more calories than you consume.


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For instance, if you are walking at the slow pace of 2mph, studies have shown that you will burn 175 calories an hour. But if you can double that pace to 4mph, you can lose 325 calories within the same period.


How to start running on a treadmill?

Running for weight loss, fitness or an aerobic exercise remains popular for several reasons. It is functional, simple and convenient. Running or walking on a treadmill makes the workout more accessible. Whether you are starting a running program for the first time or transitioning to the treadmill during the winter, the treadmill offers a lot of training advantages.


Here is how to start running on a treadmill

Start gradually

If you have never walk or run on a treadmill before, try a walk/run programme. Whether you are walking outdoors or indoors, you have to start gradually. To warm up, start with 5 minutes of walking, and then alternate walking and running for one minute at a time for fifteen minutes. Finish it with 5 minutes walking.


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You can increase the time you spent walking by a minute per interval until you complete 20 minutes. Although treadmill running surface provides more cushion that outdoors, the intensity of running can still have an impact and result in soreness and discomfort when you just get started.


Most injuries related to running, especially shin splints, are caused by increment of intensity or mileage too quickly. As a new runner, start with two to three 20 minutes running workout each week. You may have some soreness after your first workout, but if you notice too much soreness in the front of your shins, take extra days to recover. You can walk instead of running. It will improve over the weeks. But as you add time or mileage, be sure to stick to increase of 10% in mileage or time each week.


One thing that can be tempting is the number of miles you run each workout. If you really want to lose weight running on a treadmill, you need to watch the type of food you eat while working out. Build up the time you spend running or walking in your workouts each week until you can run for twenty minutes consecutively.


Once you are able to run for 20 minutes consecutively, you can start adding mileage to your runs. When you are ready to run faster, choose specific running workouts that’ll get you faster, increase your fitness and help you reduce more weight.


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20 minutes treadmill interval workout

20 minutes treadmill interval workout should be your focus when you start running on a treadmill. When you start doing 20 minutes treadmill interval workout consecutively, your body will be ready to step it up a little bit. This routine relies on increasingly steep hills to get your leg burning and your heart pumping.


Mixing up running routine is a great way to build endurance (how long you train without losing steam). So while you enjoy steady-state cardio in your fitness and weight loss routine, you also want to incorporate runs that play with intervals, tempo and inclines to continue to challenge your body.


Intervals help you build cardiovascular endurance, without extending the time you spend running on a treadmill. When you run faster on a treadmill, your body endures more and you spend less time running. That is a win-win-win for you.


Work your way up with two-minute increment. You will vary the speed as you go and work your way back down the other side.


How to dress when you are walking on a treadmill?

Running or walking on a treadmill is just like running or walking outdoors. So you should wear shoes made specifically for running. You can check your local store for your first pair or order one from Amazon here. Wear running clothes you are comfortable in or that allows you to move easily. Just wear any running clothes you are comfortable sweating in and that will allow you to move freely.


Fat burning treadmill workout

If you are looking for fat burning treadmill workout, I have got you covered here. If you are walking on it, you should stay closer to the lower ends of the speed range, but if you are running on it, you should work toward the higher ends.


Regardless of whether you are walking or running or mixing both, remember to keep your head directly over your shoulders, instead of jutting it forward. Relax your upper body, squeeze your lower abs to keep your back from rounding or arching and keep your arm bent at 900.


Here is the fat burning treadmill workout

3 minutes warm-up

Minute 1 – Keep your speed between 3mph and 5.5mph and incline at zero

Minute 2 – Remain at zero incline, but increase speed by 1mph or 2mph

Minute 3 – Raise your speed by another 1mph or 2mph, while your incline remains at zero


1-minute recovery – Let your speed be between 2mph and 3mph and walk slowly enough to catch your breath.


4 minutes rolling hill run or walk

Minute 1 – Set your speed between 3.2 and 6mph while your incline is also set at 4 percent

Minute 2 – Reduce the incline to zero, but raise your pace by 1mph or 2mph

Minute 3 – Increase the incline back to 4 percent, but hold your faster pace

Minute 4 – Return the incline back to zero, but raise the pace by another 1mph or 2mph


1-minute recovery


5 minutes rolling hill run or walk

Minute 1 – While the incline is set at zero, let the speed be between 3.2mph and 6mph

Minute 2 – Bring the speed down to between 2.5mph and 4mph, while you raise your incline to 10 percent. Pump your arms faster to help you get up the hill.

Minute 3 – Bring the incline to zero, but increase the speed to between 3.4mph and 6.5mph

Minute 4 – Increase the incline to 10 percent and reduce the speed to between 2.5mph and 4mph

Minute 5 – Return the incline to zero and raise the speed to between 3,5mph and 6.7mph


1-minute recovery


4 minutes flat push

Minute 1 – At zero incline, let your speed be between 3.2 and 6 mph

Minute 2 – Keep the incline at zero, but raise the speed to between 3.7 mph and 7 mph

Minute 3 – Recover at the speed between 2mph and 3mph

Minute 4 – Increase the speed to between 4 mph and 7.5 mph – your fastest speed of this workout.


I minute recovery/cool down


30 day treadmill challenge


30-day treadmill challenge

The 30 day treadmill challenge can really be fun filled. Against all odds, you might fall in love with this 30 day treadmill challenge because it is fun filled. From the best way of using speed to the hill to endurance intervals, this might be the workout you need to lose more calories.


Aside from the fact that this workout will help you kill boredom, you will also become a stronger runner by improving your speed, power, and endurance over the month. Whether you are a beginner or an advanced runner, you will have time for recovery in the course of this 30 day treadmill challenge.


How 30 day treadmill challenge works?


30 day treadmill challenge

The first week, you need to follow the workout strictly. If you are new to running, you can begin by implementing this workout into your routine 2-day per week. You will spend the rest of the week doing a low-impact workout like yoga or spinning, plus one long run.


This can be a great chance for those training for longer races and can also be swapped for 60-minutes of sustained cardio, such as 30 minutes on elliptical and 30 minutes on the StairMaster. You will spend the remaining part of the month improving one component of the workout each week – endurance, hills or speed.


Before you start this 30 day treadmill challenge, do some pre-run dynamic stretches to improve your range of motion and loosen up your muscle to reduce the risk of injury. When you complete your cool-down sesh, turn your treadmill off and do some quick stretches on it to loosen up tight quads, lats, hamstring and glutes.


Your 30-day treadmill challenge

Do butt kicks first

This is the pre-run dynamic stretch. While you are standing tall with your arms at your side in running position, kick heels back one at a time to ouch glutes. Do a total of 20 kicks.


Leg Swings

While you’re holding your treadmill with the left arm for stability, swing your left leg to the side and then back across the torso. Do this 10 times and then repeat with your right leg.



Stand with your arms out to your sides, and then bend down, touching the top of your left foot with the right hand. Come back upstanding and repeat with the left hand and right foot. Do this for 20 times.


Toy soldiers

Stand tall with core engaged and lift your right leg straight out in front as you touch left hand to toes. Do this 10 times and then repeat with left leg.


Bodyweight circuit: triceps dips

  1. Turn off the treadmill and place your hand on the side of the treadmill with your finger facing forward and your leg fully extended in front.
  2. Bend your elbow to lower the hips towards the floor until your elbows are at 900. Perform AMRAP for a minute.



  1. Turn off the treadmill and get into a high plank position with your hands placed firmly on either side of the treadmill, beneath your shoulder
  2. Lower your chest toward the base of the treadmill, while keeping your back straight and your neck in a neutral position
  3. Straighten your arms and return to starting position. Perform AMRAP for a minute


Mountain climber

  1. Turn off the treadmill and get into a high plank position with your hands directly below your shoulders, while gripping either side of the treadmill base firmly.
  2. For 1 minute, alternate driving knees into the center of your body


Elevated lungs

  1. Turn off the treadmill and place your right foot behind you on the side of your treadmill, while keeping your toes pointed out and your foot flexed.
  2. Place your hands on the hips and come down into a low lunge position such that your leg will form a 900 angle while keeping the knee over ankle. Get back to starting position and then perform AMRAP and switch sides.


Post-run stretch: hamstring stretch

While your treadmill is turned off, bring your right leg up to the right side rail, touching hands to toes as you bring your head down toward the knee. Hold for fifteen to thirty seconds and repeat the same on the left side.


Quad Stretch

While the treadmill is off and your left hand is holding on to the railing for support, hold your right ankle with the right hand, bringing your heel to glute. Hold for fifteen to thirty seconds and then switch sides.


Glute stretch

Hold on to the treadmill railing support, while crossing your left ankle over the right knee and then bend the right knee and extend your arms out to bring your hips to a seated position. Hold for fifteen to thirty seconds and then repeat on the other leg.


Lat stretch

Let your feet spread wide on either side of your treadmill, while your hand is holding the console. Lean forward and keep straight back. Hold for fifteen to thirty seconds.


30 day treadmill challenge week 1

Find your base pace

Before you start, you will have to figure out your base run, speed or pace, because it is what you’ll build the rest of the workout on. Start running to find the speed that feels challenging, yet allows you to enjoy your favorite song or easily hold a conversation for a few minutes without panting.


To figure out your jog pace for this workout, minus about 1 mph from your base space number. You should feel like you want to jog a little faster. Be sure you are not pressed up against the treadmill; if you find yourself hugging the console, you probably need to adjust the speed. And don’t forget to keep your eyes forward and chest up – no looking down at your feet.


30-day treadmill challenge week 2

Raise the speed

In the second week, you will take each interval in the speed block 0.2 faster, including your base pace.


30-day treadmill challenge week 3

Raise the incline

Make each interval in this hill section of your workout 0.5 steeper. This is where you will be feeling the burn.

It is important to know that as you up the incline, you have to shorten your stride and lean slightly into the treadmill. Also, remember to maintain your momentum with your arms and don’t hold on to the arm rails.


30-day treadmill challenge week 4

Build endurance

Add one extra minute of running in week 4 (at a speed of your base run plus 1.5) before you go back to recovery jog in order to build endurance.


What are the best treadmills on the market?

There are different kinds of treadmills on the market, but some of them are costly, yet not good enough. If you are looking for a treadmill the best, yet affordable treadmill on the market, check out some of the treadmills listed below.


#1. NordicTrack T 6.5 S Treadmill

NordicTrack T 6.5 S Treadmill is one of the budget-friendly treadmills, yet the best for home use. If you are ready to run any time of the day without having to do it outdoors, this is the ideal treadmill for you. At just $599, you can own a fully functioning and lasting treadmill.



25 years warranty


Free shipping

5” backlit console/display


FlexSelect Cushioning

Folding design

20 built-in workout programs

Smartphone compatible

Weight capacity of up to 300lbs



Average incline

No cooling fan

A little noisy

Check it out now.


#2. XTERRA Fitness TR150 Folding Treadmill

Not just budget-friendly, but great quality treadmill anyone can own. If you are looking to buy quality, yet cheap and durable treadmill for home use, XTERRA Fitness TR150 Folding Treadmill offers you the best. At just $319, you can own a good treadmill.



Fold up design

Easy to assemble

Three manually adjustable incline options

XTRASoft Cushion Deck for Maximum Impact

12 workout programs



The speed is a bit tame for intense workouts

The pricing is a bit higher than the treadmill of the same durability, but you will get additional features like color display and advanced audio options with this.

Check it out now.


#3. Weslo Cadence G 5.9i Cadence Treadmill, Black, WLTL29615

Weslo Cadence G 5.9i Cadence Treadmill, Black, WLTL29615 is not only one of the most popular treadmills on the market, but also one of the best and cheapest treadmills on the market. At just $250, you can own this amazing fitness machine and run all you want.




Very cheap

Heart rate monitor

Small and compact




Short warranty

Fewer features

Not really suitable for professionals

Check it out now.


#4. Sunny Health & Fitness Treadmill

Sunny Health & Fitness Treadmill is the only machine you will ever need for home workouts. With a sizeable 15.7-inch x 48.82-inch running surface and 2.20 Peak HP drive system, you have enough space for quality workouts. At just $676, you can own this great treadmill.



Easy to assemble

Has different speeds, incline levels and programs

There is a space for your smartphone and water bottle





Slightly narrower

Weight limit of 220lbs


Check it out now.


#5. Miageek Fitness Folding Electric Jogging Treadmill

Miageek Fitness Folding Electric Jogging Treadmill is designed for a mix of jogging and walking with a maximum speed of 7mph. Despite it being a budget-friendly treadmill, it performs excellently. At just $560, you can own this excellent and durable treadmill.




Includes 12 workout programs

Includes a manual incline

25 CHP with a 3600 RPM



Only one year warranty

47” deck length is a bit short for anything more than walking


Check it out now.


Check more of the best, yet cheap treadmills you can buy today below.


the best treadmills

Can you lose weight walking on a treadmill?

Even if you don’t like the treadmill or you are short on time you can still burn a lot of calories. With effective treadmill workouts, you can lose weight walking on a treadmill. If you can follow our 20 minutes treadmill interval workout or 30 day treadmill challenge, you are sure to lose a lot of calories.


Get a treadmill today and workout anytime you like!

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