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It’s no secret that weight loss can feel like an uphill battle, but along with following a healthymeal plan geared for weight loss, exercise propels you toward your goal, too—and it can help you feel strong and energetic in the process.
Treadmill workouts can be part of a weight-loss routine, and there’s some research to back this up. A small study published found that overweight participants who performed either moderate-intensity or high-intensity treadmill workouts for 12 weeks experienced weight loss, reduced body fat and improved blood pressure.
Even if you’re new to treadmill workouts, this seven-day plan offers a structured exercise routine that becomes gradually more intense throughout the week to support weight loss—and it features high-intensity bouts to really improve your cardiorespiratory fitness. Grab yourrunning shoesand read on to learn more.
How Treadmill Workouts Can Support Weight Loss
Treadmills are a staple in nearly any fitness center, and for good reason: They may be one of the better tools in the gym for reaching weight-loss goals. Exercising on a treadmill has been found to be superior for burning fat and improving cardiometabolic health compared to using elliptical or rowing machines, according to one small study.In addition, research has also shown that treadmill running is as effective as outdoor running for supporting fat loss.
“Treadmill workouts support healthy, sustainable weight loss in several ways,” explainsMike Masi, CPT, a certified personal trainer at Garage Gym Reviews. “Firstly, they are an efficient method for burning calories, which is essential for weight loss.” In addition, he says, treadmill workouts increase your heart and respiratory rates, which is good stress for the body that improves your fitness.
Treadmills are also highly versatile. You can adjust the speed and incline to crank up the intensity, allowing you to choose between a walking, jogging, running orinterval workout. This variety can help prevent boredom with your workouts and keep you motivated.
And finally, your body may feel better hoofing it on one of these machines. “Treadmills also provide a softer surface than outdoor pavements, reducing the impact on joints and making it a suitable option for individuals with joint issues,” says Masi.
7-Day Treadmill Workouts for Weight Loss
Day 1: 1-Mile Sprint
Total workout time: 20 minutes
Start with a 5-minute brisk walk to warm up. Then, run (or walk) 1 mile as fast as possible. (The warmup distance doesn’t count toward your mile.) Even though you’re pushing yourself to a fast pace, make sure you’re going at a pace that’s safe for you. “Record your average pace and the time it took to complete,” says Masi. You’ll use this mile time to pace yourself during other runs this week. After you’re done, cool down with a 5-minute slow walk.
Day 2: Interval Training
Total workout time: 25 minutes
Begin with a 5-minute brisk walk to warm up. “This workout involves alternating between a 2-minute sprint at a high intensity—choose a speed slightly higher than your average pace on Day 1—and a 1-minute slow walk for heart rate recovery,” says Masi. “Repeat this interval 5 times, totaling 15 minutes of intense exercise.” Cool down with a 5-minute slow walk.
Day 3: Circuit Training
Total workout time: Less than 30 minutes
Day 4: 400-Meter Sprints
Total workout time: 20 to 30 minutes
Day 5: Low-Intensity Steady State
Total workout time: 50 minutes
This is your longest treadmill workout of the week: a 45-minute brisk walk at a moderate pace. “This low-intensity steady-state exercise is designed to promote endurance and fat burning,” says Masi. End with a 5-minute slow walk.
Day 6: 800-Meter Sprints
Total workout time: 20 to 25 minutes
Day 7: The 12-3-30 Workout
Total workout time: 40 minutes
For the last day, start with a 5-minute brisk walk to warm up. Then, get ready to add incline. “Set the treadmill to an incline level of 12 and a speed of 3.0 mph, and walk for 30 minutes,” explains Masi. Feel free to adjust the incline if needed. It’s OK to start with a lower setting and gradually increase. Lower the incline back down to zero, and cool down with a 5-minute slow walk.
The Bottom Line
Incorporating our seven-day treadmill workout plan into your routine can help support healthy weight management, boost your fitness levels and elevate your overall health and well-being. However, if you have any preexisting health conditions or concerns, speak with your health care provider before starting any new exercise routine.
The Best Time to Exercise to Lose Weight, According to Certified Trainers
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.D’Amuri A, Sanz JM, Capatti E, et al.Effectiveness of high-intensity interval training for weight loss in adults with obesity: a randomised controlled non-inferiority trial.BMJ Open Sport Exerc Med. 2021;7(3):e001021. doi:10.1136/bmjsem-2020-001021Filipovic M, Munten S, Herzig KH, Gagnon DD.Maximal Fat Oxidation: Comparison between Treadmill, Elliptical and Rowing Exercises.J Sports Sci Med. 2021;20(1):170-178. doi:10.52082/jssm.2021.170Singh G, Kushwah G, Singh T, Ramírez-Campillo R, Thapa RK.Effects of six weeks outdoor versus treadmill running on physical fitness and body composition in recreationally active young males: a pilot study.PeerJ. 2022;10:e13791. doi:10.7717/peerj.13791
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.D’Amuri A, Sanz JM, Capatti E, et al.Effectiveness of high-intensity interval training for weight loss in adults with obesity: a randomised controlled non-inferiority trial.BMJ Open Sport Exerc Med. 2021;7(3):e001021. doi:10.1136/bmjsem-2020-001021Filipovic M, Munten S, Herzig KH, Gagnon DD.Maximal Fat Oxidation: Comparison between Treadmill, Elliptical and Rowing Exercises.J Sports Sci Med. 2021;20(1):170-178. doi:10.52082/jssm.2021.170Singh G, Kushwah G, Singh T, Ramírez-Campillo R, Thapa RK.Effects of six weeks outdoor versus treadmill running on physical fitness and body composition in recreationally active young males: a pilot study.PeerJ. 2022;10:e13791. doi:10.7717/peerj.13791
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
D’Amuri A, Sanz JM, Capatti E, et al.Effectiveness of high-intensity interval training for weight loss in adults with obesity: a randomised controlled non-inferiority trial.BMJ Open Sport Exerc Med. 2021;7(3):e001021. doi:10.1136/bmjsem-2020-001021Filipovic M, Munten S, Herzig KH, Gagnon DD.Maximal Fat Oxidation: Comparison between Treadmill, Elliptical and Rowing Exercises.J Sports Sci Med. 2021;20(1):170-178. doi:10.52082/jssm.2021.170Singh G, Kushwah G, Singh T, Ramírez-Campillo R, Thapa RK.Effects of six weeks outdoor versus treadmill running on physical fitness and body composition in recreationally active young males: a pilot study.PeerJ. 2022;10:e13791. doi:10.7717/peerj.13791
D’Amuri A, Sanz JM, Capatti E, et al.Effectiveness of high-intensity interval training for weight loss in adults with obesity: a randomised controlled non-inferiority trial.BMJ Open Sport Exerc Med. 2021;7(3):e001021. doi:10.1136/bmjsem-2020-001021
Filipovic M, Munten S, Herzig KH, Gagnon DD.Maximal Fat Oxidation: Comparison between Treadmill, Elliptical and Rowing Exercises.J Sports Sci Med. 2021;20(1):170-178. doi:10.52082/jssm.2021.170
Singh G, Kushwah G, Singh T, Ramírez-Campillo R, Thapa RK.Effects of six weeks outdoor versus treadmill running on physical fitness and body composition in recreationally active young males: a pilot study.PeerJ. 2022;10:e13791. doi:10.7717/peerj.13791
