Tips for Walking on Treadmill to Lose Weight Properly
Work Wellness

Tips for Walking on Treadmill to Lose Weight Properly

Autonomous|Dec 29, 2022

It's very common for people to exercise by walking on a treadmill to lose weight. After all, it's very easy to do so and doesn't require you to know any technicalities or complex concepts about fitness. Still, if you truly want to lose weight, there are a few things you should take into account.

Today, we’ll be exploring the effects of walking treadmill workout to lose weight. We’ll try to answer some of the most common questions that people have when it comes to using a walking treadmill to achieve their fitness goals.

Can You Lose Weight on a Treadmill Walking?

Yes, it is 100% possible to lose weight by walking on a treadmill. However, most people struggle with it because it can get tedious and monotonous. It doesn’t have to be that way, though. You have different ways of making it entertaining and easy to commit to, especially if you consider that you can use your treadmill pretty much anywhere you would like to at home.

For instance, it’s now very common for people to include some gym equipment in their home offices with the intention of keeping themselves in shape regardless of their work schedule.

Can You Lose Weight on a Treadmill Walking?

Some of the benefits that come with using a treadmill include the following:

  • A treadmill is a flexible gym tool allowing you to use it anywhere at any time.
  • You can find many types of treadmills, and some of those include handrails. Hence, if you’re injured, you might be able to continue using it without problems.
  • Walking on an incline treadmill to lose weight is considered a heart-pumping cardio workout. Therefore, it may help you reduce the risk of heart disease, among some of the other benefits that come with exercising, such as an improved mood or better sleep.

That said, how can you use a treadmill to lose weight and keep yourself in shape? There are different ways to do so, and they’re all valid depending on your preferences and needs.

3 Tips to Lose Weight with a Treadmill Workout

1.  Vary Your Routine

When it comes to walking on a treadmill, it is essential to keep your heart rate balanced to avoid getting exhausted fast. However, it’s also important not to do it too slowly because, otherwise, you may not be able to obtain the results you want. It’s important to keep it balanced or in “the medium.”

For instance, some experts suggest walking a bit faster than usual for 20 or 30 minutes some days. Then, you can take other days of your week to go a bit slower for about 40 minutes or an hour.

Vary Your Routine

2.  Implement a High-Intensity Interval Training (HIIT)

If you want to make sure that the workout you are using is effective, perhaps high-intensity interval training can help you achieve the best results. It consists in alternating between high-intensity exercises and breaks, essentially. Some studies say that it can be very effective for burning calories and reducing body fat in little time.

As mentioned, this method requires you to exercise intensely for short periods while also resting between these sets. This way, you'll be able to burn more calories, and it may help you lose weight more easily and faster.

There are different ways to perform a HIIT routine. For instance, you can walk at about 2 mph for five minutes, then increase the speed to the maximum walking speed you can handle (or you can run if you find it convenient), and maintain said pace for 30 to 60 seconds. You can repeat this process 5-10 times, and then you walk again for five minutes at the starting speed so your body can rest.

Implement a High-Intensity Interval Training (HIIT)

HIIT can be quite effective, but it may have a better effect on you if you also integrate sprinting and jogging. While these routines are a bit more complicated and advanced, there can be greater results in the long run if you commit to them.

If you have a curved treadmill, you can implement similar routines, as those are intense.

3.  Do Hills the Right Way

Walking on an incline treadmill to lose weight is another effective way to keep yourself in shape. However, some people don't know how to do it the right way, and the workout ends up being too hard for them, leaving them exhausted very easily.

Incline treadmills can help you burn more calories than flat treadmills. Still, if you want this workout to be effective, you need to put in some effort and pretend that you are, indeed, going up a hill. It may lead you to lose a bit of speed, but you'll put in a bit more effort, allowing you to develop more strength in your legs and hips.

Do Hills the Right Way

Once you figure out the best way to keep that level of effort while you're on the hill, the next step would be getting used to maintaining a certain speed. It can take a while, but the results will be excellent for your long-term results.

What Other Options Should You Consider?

We are all different, and that means that our bodies may react differently to certain workouts. While walking can be an effective workout, it’s essential for you to take into account some of the elements mentioned above if you want it to work as intended.

In addition, you should also consider the type of treadmill you’re using. You can learn about the difference between electric vs. manual treadmills if you want to know what option is better for you and how to find the best treadmill according to your needs. Nowadays, we can choose from different treadmills, such as a treadmill mat or a mini treadmill.


If you want to add more physical activity to your daily routine, the sole act of including a walk in your routine is a huge step. It can be beneficial for you in different ways, from losing weight to reducing certain physical complaints, like back pain, if you tend to sit for prolonged periods.

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