Tips for Walking on Treadmill to Lose Weight Properly
Work Wellness

Tips for Walking on Treadmill to Lose Weight Properly

|Apr 16, 2024

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.

Walking on a treadmill involves walking at a normal pace or walking quickly while standing on a machine that is stationary but has a moving belt. You can improve your cardiovascular health, burn calories and make a contribution to losing weight by participating in this low-impact form of cardio exercise.

Weekly Treadmill Walking Plan for Weight Loss

This week-long treadmill weight loss plan is designed to help you kickstart your fitness journey and shed those extra pounds. Follow this detailed plan to maximize your treadmill workouts and achieve your weight loss goals.

Day 1Getting Started

Warm-up: 5-minute slow walk at 2.5-3.0 mph, no incline.

Brisk Walk: 25 minutes at 3.5-4.0 mph with a 1% incline.

Cool Down: 5-minute walk at 2.0-2.5 mph, no incline.

Day 2Interval Training

Warm-up: 5-minute walk at 2.5-3.0 mph, no incline.

Intervals: 1 minute fast walk at 4.5-5.0 mph, 2 minutes recovery at 3.0-3.5 mph, 1% incline, repeat for 20 minutes.

Cool Down: 5-minute walk at 2.0-2.5 mph, no incline.

Day 3Hill Climbing

Warm-up: 5-minute walk at 2.5-3.0 mph, no incline.

Hill Climb: 30 minutes at 3.0-3.5 mph with a 5% incline.

Cool Down: 5-minute walk at 2.0-2.5 mph, no incline.

Day 4Active Rest DayEngage in light activities like stretching, yoga, or a leisurely walk outdoors.
Day 5Endurance Challenge

Warm-up: 5-minute walk at 2.5-3.0 mph, no incline.

Endurance Walk: 40 minutes at 3.5-4.0 mph, optional 1% incline.

Cool Down: 5-minute walk at 2.0-2.5 mph, no incline.

Day 6Pyramid Intervals

Warm-up: 5-minute walk at 2.5-3.0 mph, no incline.

Pyramid Intervals: Increase speed to 4.5-5.0 mph for 1 minute, then 1 minute recovery at 2.5-3.0 mph. Increase fast walk time by 1 minute each interval up to 5 minutes, then decrease back to 1 minute.

Cool Down: 5-minute walk at 2.0-2.5 mph, no incline.

Day 7Long Steady Walk

Warm-up: 5-minute walk at 2.5-3.0 mph, no incline.

Long Steady Walk: 50 minutes at 3.5-4.0 mph, optional 1% incline.

Cool Down: 5-minute walk at 2.0-2.5 mph, no incline.

This table summarizes a weekly treadmill walking plan designed to help you lose weight. Each day includes specific activities aimed at gradually increasing intensity and endurance while providing sufficient rest and recovery. Follow this plan consistently for optimal results.

Tips for Success in Walking on a Treadmill for Weight Loss:

●  Stay hydrated during your workouts by drinking water before, during, and after each session.

●  Listen to your body and adjust the intensity as needed. Take rest days if you feel fatigued or sore.

●  Combine this treadmill plan with a balanced and healthy diet to maximize weight loss results.

●  Don't forget to warm up and cool down properly to prevent injuries and aid in recovery.

Follow this week-long treadmill weight loss plan with determination and consistency, and you'll be well on your way to achieving your fitness and weight loss goals.

Walking on a treadmill can be valuable in your weight loss journey. Its convenience, customizability, and low-impact nature make it an accessible option for many individuals. By following a consistent routine, incorporating interval training, and maintaining proper form, you can maximize the benefits of treadmill walking.

Remember, pairing your workouts with a balanced diet and an overall active lifestyle is essential for the best results. So, what are you waiting for? Lace up your sneakers, hop on that treadmill, and take the first step toward achieving your weight loss goals! Your fitness journey begins now.


Does Walking on a Treadmill Help You Lose Weight?

Yes, walking on a treadmill can be an effective way to lose weight. It helps burn calories, improves cardiovascular health, and can be done regardless of weather conditions. Consistency and pairing walking with a healthy diet enhance weight loss results.

>>> Benefits of Walking on Treadmill for 30 Minutes

What Is a Good Speed to Walk on a Treadmill to Lose Weight?

A brisk walking pace of 3 to 4 miles per hour (4.8 to 6.4 km/h) is generally effective for weight loss. This speed is fast enough to raise your heart rate and burn calories but not so fast that it becomes difficult to maintain for extended periods.

>>> Average Treadmill Speed by Age

How Long to Walk on Treadmill to Lose Weight?

To lose weight, aim to walk for at least 30 to 60 minutes most days of the week. Consistent, daily exercise helps create a calorie deficit, which is necessary for weight loss. Longer walking sessions can increase the number of calories burned.

How to Lose Weight on a Treadmill in 2 Weeks?

To lose weight on a treadmill in 2 weeks:

  • Set a Routine: Dedicate 30 to 60 minutes daily to walking.
  • Increase Intensity: Use incline settings to increase calorie burn.
  • Combine with Diet: Follow a balanced, calorie-controlled diet to complement your exercise.
  • Track Progress: Keep a record of your workouts and diet to stay motivated and make necessary adjustments.

Best Time to Walk on Treadmill to Lose Weight?

The best time to walk on a treadmill is whenever it fits best into your daily routine, ensuring consistency. Some people find morning walks energize them for the day, while others prefer evening walks to unwind. Both times can be effective for weight loss as long as the exercise is performed regularly.

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.

Now that we understand why treadmills are a popular choice for weight loss let's explore how this form of exercise specifically contributes to your fitness goals:

●  Calorie Burn: Walking on a treadmill can burn a significant number of calories, making it an effective way to create a calorie deficit necessary for weight loss. The number of calories burned will depend on factors such as your walking speed, incline level, and body weight.

●  Fat Loss: As you consistently engage in treadmill walking and maintain a balanced diet, your body will tap into its fat reserves for energy. Over time, this can lead to a reduction in body fat, helping you achieve your weight loss goals.

●  Muscle Toning: While treadmill walking primarily targets your lower body, it also engages multiple muscle groups throughout your legs, glutes, and core. Regular walking on a treadmill can improve muscle tone and increase metabolism.

>>> Stairmaster vs. Treadmill

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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