You can help make your treadmill workout more effective for weight loss by practicing high-intensity interval training (HIIT), increasing the incline, and changing your routine each session.

A man using the treadmill in his home as a way of burning calories, burning fat, and losing weight. Share on Pinterest
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The treadmill is a hugely popular, versatile aerobic exercise machine. And if you’re trying to lose weight, treadmill workouts can help you reach that goal.

Working out on a treadmill has other benefits too. For instance:

  • You can use the treadmill year-round.
  • You might be able to watch your favorite TV show while you exercise.
  • The treadmill has handrails, which are helpful if you’re recovering from an injury.
  • Like any other heart-pumping cardio activity, treadmill workouts can help reduce your risk of heart disease and other chronic diseases, improve your sleep, boost your mood, and improve your brain function.

Treadmills are available at almost every gym, so they’re an accessible option for many people. And if you prefer working out at home and have the space for it, you might be able to buy a treadmill for home use.

Let’s explore the basics of treadmill weight loss, along with possible workout plans and tips.

HIIT workouts involve alternating periods of high intensity exercise with periods of rest.

According to a 2024 research review, HIIT workouts can be an effective way of reducing body fat and burning calories in less time.

The idea is to work extra hard for short periods and to rest between those high intensity bursts of exercise. This method burns a lot of calories, which helps contribute to weight loss.

Additionally, after a HIIT routine, your body attempts to return to its normal resting state by metabolizing body fat for energy.

Here’s how to do HIIT on a treadmill:

  1. Set the treadmill to flat. Walk at 2 mph for 5 minutes to warm up.
  2. Run at your maximum speed for 30 seconds.
  3. Walk vigorously for 60 seconds.
  4. Repeat 5 to 10 times.
  5. Walk at 2 mph for 5 minutes to cool down.

For a more advanced workout, alternate between jogging and sprinting. You can also add more minutes to each high intensity set. Ideally, your rest intervals should be twice as long as your high intensity intervals.

Another strategy for treadmill weight loss is to switch up your routine. By doing a different workout each time, you can:

  • Reduce your risk of injury: Repeating the same workout is stressful on your joints. It increases the risk of overuse injuries, which can set you back.
  • Avoid a training plateau: The more you do a certain workout, the less you’ll see results. Your body needs to be challenged to progress.
  • Prevent boredom: You’re more likely to stick to your routine if you regularly mix up your workouts.

Here’s a sample workout plan with different treadmill workouts incorporated into a balanced exercise routine:

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

To make a treadmill routine more challenging, add hills. Walking briskly or running at an incline burns more calories because your body has to work harder.

It also activates more muscles, which contributes to building more lean muscle mass. This helps you lose weight, since muscle burns more calories than fat.

If you’d like to exercise on an incline, try this treadmill sequence:

  1. Set the treadmill to 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. Increase the incline by 1% each minute. Repeat until you reach an 8% to 10% incline.
  4. Decrease the incline by 1% each minute. Repeat until you’re at a 0% to 1% incline.
  5. Walk at 2 mph for 5 minutes to cool down.

Generally, 4 to 6 mph is a good benchmark for the average jogging speed. You can increase the speed or add more minutes to make this workout harder.

For an easier workout, increase the incline by 0.5% each minute. Repeat until you’ve reached a 4% to 5% incline, and then work in reverse.

In addition to weight loss, cardio activities such as treadmill workouts offer many possible benefits, such as:

As a form of cardio exercise, using a treadmill is an excellent way of burning calories to promote weight loss.

If you’re not sure what type of treadmill workout is best suited to you, talk with a certified personal trainer. They can work with you to create a customized treadmill weight loss program.

For the best results, combine treadmill workouts with strength training. Both forms of exercise can support weight loss and overall health.

If you’re new to exercise or haven’t worked out in a while, talk with a doctor before you start a new fitness routine.