How to Use a Treadmill for Weight Loss


A treadmill serves as a fantastic substitute for outdoor running or walking. It doesn’t matter the fitness level you have, using a treadmill can help you to lose weight and improve your fitness level.

Running and walking are some of the ideal exercises to burn fat. By using a treadmill for weight loss, you will reap the benefits of these exercises without worrying about injuring yourself on uneven ground.

The more you use your treadmill, the quicker you will see results. It’s essential to be consistent, so find your way to make your sessions more enjoyable and more comfortable to fit into your routine.

Losing Weight on the Treadmill in Under a Month

If you have decided to lose weight on a treadmill, you might be wondering when you are going to start seeing results. You can set a challenge of 10 pounds in a month and achieve this goal by combining cardio exercises and healthy eating.

To lose weight on a treadmill in a month, it is recommendable to run instead of walk. Running burns more calories, and you will cover more considerable distances at the same time. You will need to find a good pair of running shoes, and you will be ready.

If your fitness level requires you to walk before you run or you are unable to run due to prior injuries, you can also walk faster and add an incline that will make the workout more demanding. Walking on an incline also puts less stress on the knees. Remember that enjoying your treadmill routine is key to maintaining consistency.

The time you dedicate to your treadmill routine is vital to get quicker results, but as we said, it’s not only about the time you spend working out. To achieve your desired weight loss, you will have to watch your calorie intake.

To lose 10 pounds in a month, you will have to burn 500 more calories than you consume every day. By reducing your calorie intake, you will speed up your weight loss. Start reducing your diet by 500 calories per day while integrating treadmill workouts into your routine.

How to Maximize Treadmill Effectiveness

During any treadmill workout focused on weight loss, it is crucial to spend as much time as possible within your fat-burning zone. If your heart is not pumping at a specific rate, you are not burning fat. The fat-burning zone is where you will begin to burn enough calories to induce weight loss.

To calculate your fat-burning heart rate, first, you need to calculate your maximum heart rate. The maximum heart rate is around 220 minus your age. For example, if you are 30, your maximum heart rate is 190. 

Once you know your maximum heart rate, the general rule says that your fat-burning zone is around 70% of that rate. So, based on the previous example, for a 30-year-old, your fat burning zone begins at a heart rate of 137.

Usually, treadmills give a readout of calories burned and pulse rate that can be useful and also motivational. By using a watch to control your heart rate, you will know when your workout routine is starting to help you burn fat.

Using the treadmill at least three times a week, you can lose weight without changing your walking speed. This workout will increase your heart rate. You are going to use your muscles more, which will speed up weight loss.

But How Long/Far Should I Walk?

According to the World Health Organization, healthy adults aged between 18 and 64 need at least 150 minutes of moderate-intensity cardio each week. If what you want is to lose weight, then you will need to do more. 

However, avoiding extremes that could develop into injuries is crucial. Thus, starting with lower intensity workouts until your body becomes accustomed is highly suggested. 

If you want to lose weight by walking in the treadmill, the longest possible time you can dedicate, the better. You start with half an hour each day on a treadmill and slowly increase it. Start with an incline of 1 percent, and gradually you will begin to gain leg strength and endurance until you can use a higher incline percent. 

Walking on the treadmill is an excellent and highly recommended way to burn calories if you want to lose weight. Burning about 300 calories per day requires 60 minutes of moderate exercise. 

Walking on the treadmill will allow you to convert fat into muscle. You may notice an increase in your overall weight at first, but don’t worry. This means you are gaining muscle, which is denser and more substantial than fat.

Treadmills Are Perfect for Beginners

If you are a beginner to training your body and you would like to lose weight, treadmill workouts are a practical and accessible place to start. Cardio exercises and a balanced diet are the keys to begin losing weight.

Treadmills are gentle with your joints and are especially recommended for people who are overweight. It’s easier to maintain walking and running routine using your treadmill because you don’t need to worry about the weather or ground.

You will need first to find a comfortable way to warm up. Explore the treadmill settings and how your body feels. If you start with a low-intensity workout, and you think that you can push further, add resistance by increasing the incline or speed at a gradual rate. 

The possibility of being able to adjust the speed and incline on a treadmill allows you to adapt these two features to your fitness level and goals. Build endurance: start running at a slow pace and work your way up. Find your pace without risking burnout or injury.

You can challenge yourself by changing your treadmill workout throughout the week: alternate harder and easier days. Strike the perfect balance between your lifestyle and your treadmill workout. Plan your schedule and try not to have more than one rest day in a row. 

Consistency is the Key

Remember that to be consistent in your workouts, walking or running on a treadmill requires striking a balance between enjoyment and challenging yourself. Many people gravitate to treadmill workouts because they allow you to measure your progress with real statistics and numbers. 

The goal is always about pushing yourself to the next level while finding the satisfaction that keeps you coming back over again. You want to see results quickly, but you also want to increase difficulty in a way that keeps you motivated.

A healthy diet and regular treadmill workout are the perfect combinations to lose weight. 

How often you do a cardio workout? Leave a comment if you have any questions about how to use a treadmill to lose weight.

Robert Nichols

Robert is a full-time blogger, father of 1, and certified working and sharing fitness information. He also regularly contributes to wellnesscrave.com on the latest topics and trends in health & wellness. When he not writing she can be found running and doing intermittent fasting.

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