5 Beginner Treadmill Workouts for Weight Loss

If you want to lose those extra pounds, the treadmill should be your new best friend. Often overlooked as just a cardio tool, the treadmill is a powerhouse for burning calories and accelerating weight loss. Whether you’re new to fitness or getting back into the groove, these easy-to-use treadmills will help you get in the habit while burning fat. With the right plan, you can turn each step into progress toward your weight loss goals.

Treadmills offer more than just a fixed interval—they let you mix things up with intervals, inclines, and different speeds, keeping your workout fresh and your body challenged. These different types are important for avoiding plateaus and staying active. In addition, when combined with a balanced diet, these workouts can help you achieve sustainable weight loss.

No further introduction is needed; it’s time to review our top five beginner treadmill workouts. These routines will help you build strength, burn fat, and keep your workouts fun and enjoyable.

Benefits of Treadmill Exercise for Weight Loss

Treadmill workouts are great for weight loss because they provide precise control over speed, intensity and time, allowing you to tailor each session to your fitness level. This method helps you gradually increase the intensity of your exercise as you progress, ensuring a constant calorie burn and fat loss. Treadmills also allow you to monitor your performance in real time, making it easy to track progress and set goals.

Adding inclines to your treadmill routine can greatly enhance calorie burning by engaging multiple muscle groups, especially the legs and glutes. The added challenge accelerates fat loss and prevents plateaus, keeping your weight loss journey on track. In addition, treadmills are easier on your joints than running on hard surfaces, reducing the risk of injury and enabling regular, consistent exercise.

The Best Treadmill Inline Setting for Weight Loss

How to Get Started with Treadmill Workouts

Getting started with treadmill exercise is easy—focus on stability and progress slowly. Start with routines that match your current fitness level, such as brisk walking or light jogging, and gradually increase the intensity as your endurance improves. Aim for short, manageable sessions of about 15 to 20 minutes, and extend them as you become more comfortable.6254a4d1642c605c54bf1cab17d50f1e

Combine your treadmill workouts with a balanced diet that includes whole foods to maximize results. Track your progress, whether it’s distance covered or calories burned, to stay active. As you gain confidence, try different speeds, positions and times to keep your workouts fun and effective.

Remember, consistent exercise and a healthy diet are the keys to successful weight loss.

10 Best Treadmill Exercises for Weight Loss

5 Beginner Treadmill Workouts for Weight Loss

These five easy-to-start treadmill workouts are designed to help you lose weight effectively. These routines focus on combining walking and running time, incorporating inclines, and gradually increasing speed to keep your body active. Whether you want to burn fat, build endurance, or just get moving, this workout will set you on the right track.

1. Basic Steps of Jogging

What you need: Just your body and the treadmill. This exercise is short and manageable, lasting about 20 to 25 minutes.

Method:

• Warm Up Walking (5 minutes at 2.5–3.5 mph)
• Jog (1 minute at 4–5 mph)
• Walk (2 minutes at 2.5–3.5 mph)
• Repeat 5 to 8 times

Directions:

1. Start by walking for 5 minutes to warm up at a comfortable pace.
2. Alternate between 1 minute of running and 2 minutes of walking.
3. Repeat this cycle 5 to 8 times, depending on your fitness level.
4. Finish the workout with 5 minutes of cool-down walking and light stretching.

The #1 Treadmill Workout for Endurance

2. Add a Power Walk

What you need: Treadmill with adjustable incline. This 30 to 35 minute workout is perfect for targeting your glutes and legs while burning fat.

Method:

• Warm Up (5 minutes at 2.5–3.5 mph, 0% incline)
• Self-paced Walk (3 minutes at 3–4 mph, 5% incline)
• Flat Walk (2 minutes at 3-4 mph, 0% incline)
• Repeat 6-8 times

Directions:

1. Start by walking for 5 minutes to warm up on a flat surface.
2. After that, increase the incline to 5% and walk at a steady pace for 3 minutes.
3. Reduce the recovery mode to 0% and walk for 2 minutes to recover.
4. Repeat the cycle 6 to 8 times.
5. Finish with a 5-minute walk on the ground and stretch your legs to improve recovery.

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3. Continue Speed ​​Build-Up

What you need: Just your body and the treadmill. This exercise gradually increases in intensity and lasts about 25 to 30 minutes.

Method:

• Warm Up Walking (5 minutes at 2.5–3.5 mph)
• Steady Walking (5 minutes at 3–4 mph)
• Jog (5 minutes at 4–5 mph)
• Fast Jog (5 minutes at 5–6 mph)
• Cool Walking (5 minutes at 2.5–3.5 mph)

Directions:

1. Start by walking for 5 minutes to warm up.
2. Increase your speed gradually every 5 minutes, starting with a steady walk, moving to jogging, and finally jogging.
3. After you finish your brisk run, slow down for a 5-minute walk to cool down and stretch to relax your muscles.

4. HIIT Treadmill Workout

What you need: Just your body and the treadmill. This high-intensity interval training is short and effective, lasting about 20 to 25 minutes.

Method:

• Voluntary Walking (5 minutes at 2.5–3.5 mph)
• Sprint (30 seconds at 6–7 mph)
• Recovery Walk (90 seconds at 2.5–3.5 mph)
• Repeat 8-10 times

Directions:

1. Start by walking for 5 minutes to warm up.
2. Sprint for 30 seconds, followed by walking for 90 seconds.
3. Repeat the speed recovery cycle 8 to 10 times.
4. Finish by walking for 5 minutes to the ground and stretch to cool down your body.

5. Steady State Endurance Walk

What you need: Just your body and the treadmill. This workout, which takes about 40 to 45 minutes, is great for building endurance and burning calories.

Method:

• Warm-up Walking (5 minutes at 2.5–3.5 mph)
• Steady Walking (30–35 minutes at 3–4 mph)
• Cool Walking (5 minutes at 2.5–3.5 mph)

Directions:

1. Start by walking for 5 minutes to warm up.
2. Have a steady pace that you can comfortably maintain for 30 to 35 minutes.
3. Finish with a 5-minute walk on the floor, and don’t forget to stretch afterwards to help with recovery.

Jarrod Nobbe, MA, CSCS