3 Ways to Lose Weight with a Treadmill Workout

You can enhance the effectiveness of your treadmill workouts for losing weight by incorporating high-intensity interval training (HIIT), raising the incline, and varying your sessions regularly.

The treadmill is a widely used, flexible cardio machine. If your goal is weight loss, treadmill sessions can be a useful tool to help you get there.

Treadmill exercise also delivers other advantages. For example:

• You can use a treadmill all year round.
• You may be able to watch a favorite TV show while exercising.
• Treadmills have handrails, which can be helpful if you’re recovering from an injury.
• Like any aerobic workout that elevates your heart rate, treadmill sessions can lower your risk of heart disease and other chronic conditions, improve sleep, lift your mood, and support cognitive function.

Treadmills are found in nearly every gym, making them a convenient option for many. If you prefer home workouts and have space, you might consider purchasing one for personal use.

Below we’ll cover the fundamentals of using a treadmill for weight loss, plus sample workouts and practical tips.

1. Use high-intensity interval training (HIIT)

HIIT consists of switching between brief bursts of very intense exercise and periods of recovery.

According to a 2024 review, HIIT can be an efficient way to reduce body fat and burn calories in less time.

The concept is to push hard during short intervals, then recover between those intense efforts. This approach burns substantial calories, supporting weight loss.

Also, following a HIIT session, your body works to return to resting equilibrium by using stored fat for energy.

Try this HIIT treadmill routine:

1. Keep the treadmill flat. Walk at 2 mph for 5 minutes to warm up.
2. Sprint at your top speed for 30 seconds.
3. Walk briskly for 60 seconds.
4. Repeat the cycle 5 to 10 times.
5. Walk at 2 mph for 5 minutes to cool down.

For a tougher session, alternate jogging with sprints or lengthen each high-intensity interval. Aim for rest periods roughly twice as long as the intense intervals.

2. Break out of a routine

Another effective treadmill weight-loss tactic is to vary your workouts. By changing your routine frequently, you can:

• Lower injury risk: Constantly repeating the same workout can stress joints and raise the chance of overuse injuries, which could hinder progress.
• Prevent training plateaus: Doing the same exercise repeatedly yields diminishing returns. Your body needs new challenges to continue improving.
• Combat boredom: Mixing up workouts makes it easier to stay motivated and adhere to your plan.

Here’s a sample weekly plan that includes a variety of treadmill workouts within a well-rounded routine:

• Sunday: rest, easy walk, or gentle yoga
• Monday: treadmill HIIT for 20 to 30 minutes
• Tuesday: light treadmill jog plus strength training
• Wednesday: rest, easy walk, or gentle yoga
• Thursday: light treadmill jog plus strength training
• Friday: treadmill HIIT for 20 to 30 minutes
• Saturday: barre class or bodyweight workout

3. Incorporate hills

To increase the challenge of a treadmill session, add incline. Walking briskly or running uphill burns more calories because your body must work harder.

Inclines also recruit more muscle groups, which supports building lean muscle mass. More muscle boosts your resting calorie burn, aiding weight loss.

Try this incline treadmill progression:

1. Start with the treadmill flat. Walk at 2 mph for 5 minutes to warm up.
2. Set the incline to 1%. Jog at 4 to 6 mph for 1 minute.
3. Raise the incline by 1% each minute until you reach an 8% to 10% incline.
4. Lower the incline by 1% each minute until you return to 0% to 1%.
5. Walk at 2 mph for 5 minutes to cool down.

Generally, 4 to 6 mph is a reasonable guideline for an average jogging pace. Increase speed or add more minutes to intensify the workout.

For a gentler option, hike the incline by 0.5% each minute up to about 4%–5%, then reduce it back down.

Benefits beyond weight loss

Besides helping with weight loss, cardio activities like treadmill workouts can offer many other potential benefits, including:

• enhancing endurance
• helping regulate blood sugar
• raising HDL (good) cholesterol
• boosting memory and cognitive function
• reducing risk of Alzheimer’s disease
• supporting skin health
• strengthening muscles
• reducing fatigue
• decreasing joint stiffness
• alleviating stress and anxiety
• promoting better sleep
• increasing energy levels
• enhancing immune function
• increasing sexual arousal 

The bottom line

As a form of cardiovascular exercise, treadmill training is an effective method for burning calories and supporting weight loss.

If you’re uncertain which treadmill plan best fits your needs, consult a certified personal trainer. They can design a tailored treadmill weight-loss program for you.

For optimal results, pair treadmill sessions with resistance training. Both approaches together support weight loss and overall health.

If you’re new to exercise or have been inactive for a while, check with your doctor before beginning a new fitness regimen.