How to lose weight with a treadmill workout?

Walking might seem too easy to contribute to weight loss, but when incorporated into a treadmill workout, it can become a highly effective way to complement your weight loss plan and help you reach your fitness goals. A treadmill workout is a great exercise option that can help you maintain your health, shape your glutes, improve your body form, strengthen your hamstrings, and lose fat, especially around your belly.

You don’t need any equipment other than standard running shoes to get a nice walking workout. However, people turn to treadmills for various reasons. A treadmill gives you different options. You can adjust the pace and incline to burn precisely as many calories as you need to during a given period of time. Also, you can keep your treadmill routine in any weather and focus more on your workout since you are not distracted by what may come your way during a walk.

How Does Losing Weight Work?

We lose weight simply by burning more calories than we receive. The greater the difference between our calorie intake and calorie burn, the more weight we lose. You have to lose 3500 calories to lose one pound of fat. If you burn 100 calories more than what you receive daily, losing one pound would take 35 days. If you want to reach 1 pound of weight loss in 10 days, you would have to burn 350 calories more than what you receive daily.

How Many Calories Do I Lose by Walking on a Treadmill?

You can calculate your calorie burn during a walk based on your pace, the incline, the walk duration, and your weight. If you want to lose more weight quickly, an incline walking workout is highly recommended. Fortunately, when walking on a treadmill, you know your pace and incline exactly.

With this data, you can use an online calorie calculator to calculate the number of calories you’re burning during your workout. (Just Google “walking calorie calculator.”) You can also use smart gadgets to count the number of your steps, your heart rate, and burned calories.

How Much Should I Walk to Lose Weight?

According to the CDC, an adult should get 150 minutes of moderate-intensity workouts per week. You’re free to distribute this time over a week as you please, be it 30 minutes, five days a week, or 75 minutes, two days a week. While this is a standard amount of physical activity, you probably need more exercise to lose weight if you are not dieting.

WP Data Tables

How Do I Make a Standard Treadmill Workout Plan?

People with different fitness levels need different workout plans. It is ideal to ask a personal trainer to give you a fitness plan based on your unique needs. You can also use exercise apps to plan your exercise routine based on the data you provide. 

Treadmill walking is excellent for those who want to begin exercising. If you are just starting, you’d better ease into your walking routine. Start at a slower pace and increase the intensity level as you go on. A heavy workout for an unready body can cause injury, tire you out, and discourage you from continuing. Consistency is essential here. 

Start with a walking speed of 2.5 mph and an incline of zero for 15 minutes three times a week. Add 5 minutes a day each week until you reach 30 minutes a day. Try to reach 30-minute workouts of four mph and an incline of 4%, up to 6 days a week, in 3 months.

At this point, you can take on heavier tasks, so you can increase your workout intensity as you wish. If your body is in relatively good shape, you can start with brisk walking for 30 minutes 3 days a week and moderate-intensity workouts in between for the first week. Increase the intensity as you go on. A standard brisk walk is when you are breathing heavier than usual, yet you are not out of breath.

Variety in Treadmill Workouts

Adding variety to your treadmill workouts not only keeps your routine exciting but also improves your results. One effective option is sprint intervals, where you alternate between short bursts of high-speed running and slower recovery walks. This approach boosts your metabolism and helps you burn calories faster.

Another way to diversify is power walking with light weights, which engages your upper body muscles and enhances overall calorie burn. Incline power walks are also an excellent choice, as they simulate uphill walking and strengthen your lower body, particularly your glutes and hamstrings. For balance, include recovery walks at a slower pace to allow your body to recharge while staying active. A diverse workout routine ensures consistent progress and keeps you motivated.

Use Pre-Programmed Interval Training And Incline Workouts

Some treadmills have speed interval programs that divide your time on the treadmill into short, vigorous-intensity, and longer moderate-speed walks. Interval training is excellent for burning fat. If you think you’re up for heavy exercising, set your treadmill for 30-second intervals of your fastest speed with a 15% incline and 2-minute walks of 3 mph at a flat level.

Do this for 30 minutes, or just use your treadmill’s pre-programmed hill workouts. Your daily walk doesn’t have to happen at once. You can break down your walking time based on your schedule.

Treadmill Safety Tips

Treadmill workouts are effective, but safety should always come first. Start your session with a slow pace to warm up before increasing speed or incline. Proper footwear is essential—choose running shoes with good grip and support to prevent slips. Avoid distractions such as using your phone during workouts, as this can compromise your balance and form.

Familiarize yourself with the treadmill’s emergency stop button to quickly halt the machine if needed. Pay attention to your posture, keeping your back straight and avoiding leaning on the handrails, as this reduces calorie burn and may lead to poor form. Keeping safety in mind ensures a productive and injury-free treadmill experience.

What is The Right Walking Technique?

Beware of your posture. Stand up straight and keep your face forward. Check in with yourself every few minutes to ensure you walk with the correct posture.

• Do not hold on to the handrest to maximize your calorie burn.

• Stride at a normal length. Your steps must not be too short or too long.
• Swing your arms. This will engage your arms in the workout and increase your calorie burn.
• Always warm up and cool down before and after a workout session.
• Do not increase the intensity of your exercise if you are not yet used to the current intensity level.
• Fat-burning point: Your fat-burning point is when your heart rate reaches 70% of your maximum. A smartwatch with a heart rate monitor can help you measure it.
• According to the CDC: To calculate your maximum heart rate, you should subtract your age from 220. For example, a 40-year-old person’s maximum heart rate is 180.
• Feeling pain in your active muscles also means pushing your body to its limit, which is good. That’s how the body builds muscles.
• One rest day: Having at least one rest day in your weekly walking workout plan is good to give your body time to recharge.

How Do I Complement My Treadmill Workout to Lose Weight?

Exercising works best for weight loss when you diet as well. Consult a dietitian or use a diet app to help your body burn fat and lose weight more quickly. Consider weight training or other muscle-strengthening exercises twice weekly to build muscles and strengthen your body.

You can add light weights to your walking exercise to burn even more fat. You can also alternate between walking and weight training to mix things up and complete a workout routine.

Mental Benefits of Treadmill Workouts

Treadmill workouts offer more than just physical benefits; they also positively impact your mental health. Engaging in regular physical activity releases endorphins, often called the “feel-good” hormones, which reduce stress and elevate mood. This makes treadmill walking an excellent stress-relief tool. Additionally, it improves focus and cognitive function by increasing blood flow to the brain.

Better sleep is another benefit, as consistent exercise helps regulate sleep cycles, leading to deeper and more restorative rest. Achieving fitness goals on the treadmill also boosts self-esteem and confidence, while the rhythmic motion of walking or running provides a mental escape from daily pressures. Incorporating treadmill sessions into your routine nurtures both body and mind.

Final Word

Treadmill walking is a simple yet powerful tool for weight loss when paired with proper technique, consistency, and a healthy lifestyle. Adjusting speed, incline, and duration helps you burn calories effectively, while combining it with a balanced diet and strength training maximizes results. Remember to start slow, listen to your body, and stay consistent. With dedication, treadmill workouts can be a key part of your fitness and weight loss journey.