Whether you are a regular visitor to the gym or if you have friends who like to workout at home using their own equipment, you should already know about this most common piece of equipment that has been around for a long time, the Treadmill. Treadmills are considered a great tool for workout because of the controlled environment they offer for one of the most popular kinds of exercise which is walking and running.
A treadmill workout for fat removal is designed by following the idea that a hard exercise, which creates calorie deficiency, will make the body lose the extra stored fat and result in weight loss. But there is more to this simple and common exercise like diet and the cycle routines, which should be considered when trying to achieve the best possible results while at the same time one should be cautious not to damage their body.
In the upcoming sections we will dive deeper into such important facts and clear some of the most common misunderstandings so that you can decide on what’s best for you in this process. So stick around with Elegant Hoopoe as we talk about routines, benefits, important facts, and tips on how to lose weight with treadmill.
How can you lose weight with a treadmill?
Creating a calorie deficit via exercising to achieve weight loss is very common and the Treadmill is a very popular piece of equipment for that matter. But there is more to know about this common workout than you would imagine.
Set realistic goals
First of all about treadmill weight loss, it’s important to set realistic goals as the most common reason for people to get tired of any exercise would be the fact that they expect to achieve visible results within a few days, which is never realistic when using treadmill for fat loss. Try to set some simple goals to get the hang of things before moving on to the big main plan.
Treadmill runs can become boring at times
Secondly, the fact about treadmill weight loss that treadmill runs can become boring at times so changing them up with a different pace here and there will make your mind and body forget about the boredom while focusing more on the seemingly new conditions that they should overcome. You can increase the intensity after a while to burn more calories and achieve faster results to cover the first point that we mentioned, but be careful to always consider the limits of your body when trying new paces and intervals so you won’t cause any harm to your body instead of making it better.
Diet and a healthy lifestyle
And finally, the most important fact is that no exercise would be working the way it should without the help of a good diet and a healthy lifestyle, so don’t expect very good results without first attending to these matters also in the course of your weight loss routine.
To conclude, yes, you can lose weight on treadmill, but you need to be mindful of the most common anticipated results while sticking to a plan that you can keep up with for a decent amount of time while at the same time working on the corresponding factors like dieting and lifestyle.
The Benefits of Treadmill Workouts for Weight Loss
Walking, jogging, and running are very common types of exercise which are almost always recommended as the best way to help keep the body healthy and to get in shape. Now while the Treadmill can cover the benefits of these exercises, it may also hold some other benefits some of which will be covered in this section:
- Burning Calories is the most obvious and desirable outcome of a treadmill weight loss.
- Customizability is the most important difference between a regular run in which you are completely bound to the specific characteristics of the environment as opposed to choosing the settings on a treadmill for speed, incline, and the duration of your workout.
- Convenience is also an important reason to choose the treadmill over an outdoor jog, since you can just use the device in the safety and comfort of your own home or a designated gym which holds other useful workout equipment as well.
- The lower impact of the cushioned surface of the treadmill mat is great for minimizing joint injuries and also helping those who need to take it easy while exercising.
- As with any other aerobic exercise, using the treadmill to run, jog, or walk will cause your blood flow and heart rate to be better stabilized which all in all will be translated into a better cardiovascular health.
- Using the treadmill has been defined as a great tool to reduce stress since working out will result in exhortation of bodily toxins and a more regulated breathing rhythm.
It is also very good for individuals going through menopause or pregnancy to use the treadmill at a very slow pace to help with their metabolism. Incorporating a lose fat treadmill workout into your weightloss routine is highly recommended considering the safety and the flexibility of the method, while enjoying the wide range of the benefits.
Related article: Best cardio for weight loss
Is a Treadmill Better Than Outdoor Running for Weight Loss?
While both the treadmill and outdoor running can be great methods for weight loss, they still have certain ups and downs about them that you may want to know before choosing one over the other. You have more immediate control over the training parameters when attempting to treadmill weight loss. Consider variables like the incline, run pace, and even the surrounding atmosphere.
While on the other hand, a typical outdoor running or walking workout can be more satisfying in the sense of scenery, but at the same time you may be more prone to dangers like injuries and even small bug bites. The best option would rely mostly on your personal preferences while considering things like overall health status and accessibility. Accessibility can be very important since keeping a repetitive routine is the basic principle of any weight loss regimen. Just remember that you need to keep an eye on your diet and lifestyle to get the possible results.
Key differences between treadmill and outdoor running
| Factors | Treadmill | Outdoor Running |
| Convenience | More convenient as it can be done at home or a gym | May require more planning and preparation |
| Impact on joints | Lower impact as the belt absorbs some of the shock | Higher impact since the body is absorbing the full shock of each step |
| Mental stimulation | May become boring at times | Provides more visual stimulation and the opportunity to explore new areas |
| Training for events | May not simulate outdoor conditions, such as hills or wind | Provides more realistic preparation for outdoor events |
| Overall effectiveness for weight loss | can be a useful tool for increasing cardiovascular health and burning calories. | can also be successful and offer extra psychological and physical advantages from being outside and on different types of terrain. |
Read More: To what extent should one walk? This is a comprehensive guide explaining how much walking each person should do according to their BMI. How much should I walk according to my weight?.
Treadmill Walking vs. Treadmill Running
You can use a treadmill weight loss in both a walking fashion or a more intense setting while running and both of them will cause you to lose weight over time. But there are some minor differences that could be addressed here so that you can choose one that fits your needs and conditions the best.
Since running is more intense, it will engage more muscles which will increase glucose intake needed for the muscles during the exercise, and consequently, will result in more burned calories in the same amount of time compared to walking. But on the other hand, walking is much safer especially for beginners who may still not know how to properly distribute the pressure of running throughout their body.
It is important to consider one’s overall fitness level and special bodily conditions when choosing one over the other to ensure achieving the best possible results without putting too much strain on the body. It is also important to match the proper diet to each choice, according to the calories burnt over time.
Comparison between running or walking to lose weight with treadmill.
The following table will give a more detailed view of the comparison between running or walking to lose weight with treadmill.
| Factors | Treadmill Walking | Treadmill Running |
| Intensity | Reduced intensity could result in a less calorie burn | Greater intensity allows you to burn more calories in less time. |
| Impact on joints | Lower impact than running, easier on joints | Higher impact than walking, may not be suitable for those with joint issues |
| Muscle engagement | Engages lower body muscles, but less intense than running | Engages more lower body muscles, as well as core and upper body muscles |
| Mental stimulation | May become monotonous, less variation in movement | May provide more variation and mental stimulation |
| Overall effectiveness for weight loss | Still useful for losing weight, particularly for new users or people with joint problems | May not be appropriate for everyone, but because of its higher intensity and more muscular involvement, it can be more successful for weight loss. |
Treadmill Workouts To Help With Weight Loss
There are lots of workouts you can do on the treadmill and each one has its own advantages and can help you burn more calories. It’s important to understand that some workouts are more difficult than others, therefore they might not be the best choices for you to start out when trying to lose weight on treadmill. So it is important to have a clear view of each intensity level and choose one that is the most appropriate for your current BMI Index, overall fitness, and health status.
Let’s start by breaking down a beginner workout which you can easily follow if you are a starter at using the treadmill weight loss.
An Example of a beginner Plan to treadmill weight loss
- Duration: 20 minutes
- How often: 3-4 times a week
- How long: 3-4 weeks
Warm up and Cooldown heart rate: 55%-65% of your max heart rate
Heart rate during the workout: 65%-75% of your maximum heart rate.
How to do it:
Warm up : 2 minutes, incline 0%, speed 1 mph. Add an extra 2 minutes with 0.5% inclination at speed 1.5 mph
- First phase: 30 seconds, inclination 1.5%; speed 2 mph.
- Second phase: 30 seconds, inclination 1.5%; speed 2.5 mph.
- Third phase: 30 seconds, inclination 1%; speed 3 mph.
- Fourth phase : 30 seconds, inclination 0.5%; speed 3.5 mph.
- Fifth phase: 30 seconds; inclination 0.5%; speed 4 mph.
- Sixth phase: 30 seconds, inclination 0.5%; speed 3.5 mph.
- Seventh phase: 30 seconds, inclination 1%; speed 3 mph.
- Eighth phase: 30 seconds, inclination 1.5%; speed 2.5 mph.
Repeat all the 8 phases. After that Cool down for two minutes, incline 0.5%, speed 2.3 mph. Add an extra 2 minutes at 0% inclination at speed 1.5 mph.
After covering this basic routine for those who have been following a regular working out plan, intermediate workout is recommended.
An Example of a intermediate workout to lose weight on treadmill
A 30 minute workout session on this level is recommended. Each individual can do these exercises 4-5 times a week and repeat the plan for 4 or 5 weeks. During the warmup and cooldown the target heart rate is between 55 to 65 percent of the maximum heart rate and during the workout it is around 75 to 85 percent.
The exercise goes as follows:
Start warming up for two minutes, incline 1 percent with a speed of 2mph. After that add an extra two minutes with an inclination of 1.5 percent at the speed of 3 mph.
- First phase: duration 30 seconds, inclination 2.5%; speed 4 mph
- Second phase: duration 30 seconds, inclination 2.5%; speed 4.5 mph
- Third phase: duration 30 seconds, inclination 2%; speed 5 mph
- Fourth phase: duration 30 seconds, inclination 1.5%; speed 5.5 mph
- Fifth phase: duration 30 seconds, inclination 1.5%; speed 6 mph
- Sixth phase: duration 30 seconds, inclination 1.5%; speed 5.5 mph
- Seventh phase: duration 30 seconds, inclination 2%; speed 5 mph
- Eighth phase: duration 30 seconds, inclination 2.5%; speed 4.5 mph
Repeat all the phases for 8 times and after that cooldown for two minutes at 1.5 incline with 3.8 mph speed. Add another two minutes with one percent incline and the speed of 2.5 mph.
The intermediate workout on the treadmill can significantly help your weight loss process. These exercises are pretty demanding and they will increase your metabolism and heart rate which in the long term can have drastic effects on your body fat percentage.
However, you should know that the human body is very adaptive and after a while, your body does not burn as many calories as it used to by doing these exercises and you may be forced to move it up a notch and go for advanced workouts.
best setting on treadmill for weight loss
On this level, you should do the exercise for at least forty minutes and for 4 to 5 times a week. The target heart rate for warming up and cooling down is between 55 to 65 percent of the max rate while during the exercise it is between 80 to 90 percent!
The advanced plan goes as follows:
Start by warming up for two minutes, incline of 2 percent and with the speed of 3.3 mph. After that add another two or three minutes at incline 2.5 percent with 4.9 mph.
- First phase: duration 30 seconds, inclination 3.5%; speed 6.5 mph
- Second phase: duration 30 seconds, inclination 3.5%; speed 7 mph
- Third phase: duration 30 seconds, inclination 3%; speed 7.5 mph
- Fourth phase: duration 30 seconds, inclination 2.5%; speed 8 mph
- Fifth phase: duration 30 seconds, inclination 2.5%; speed 8.5 mph
- Sixth phase: duration 30 seconds, inclination 2.5%; speed 8 mph
- Seventh phase: duration 30 seconds, inclination 3%; speed 7.5 mph
- Eighth phase: duration 30 seconds, inclination 3.5%; speed 7 mph
Repeat all the phases of the exercise for 10 times for optimal results. When done, cooldown for two minutes at 2.5 incline and 5.6 mph speed. Do another two minutes at 1 percent incline and 3.8 mph.
Just a reminder before moving on to the next section that each exercise needs to be accompanied by a reasonable diet which you can find by reading our articles on diets or you can get by the help of a professional advisor.
Next we will cover a few important facts on dieting related to the lose weight treadmill workout.
How can you lose weight with a treadmill through dieting
Any feasible weight loss routine needs a diet factor, and proper weight loss won’t happen without combining a good diet with regular well-designed exercises. Dieting and keeping an eye on the overall nutrition gain is crucial to a steady plan of getting in shape. And so, here are some useful diet tips for when trying to use the treadmill for weight loss:
- Whole foods like fruits, vegetables, whole grains, and lean proteins which are dense in nutrients and low in calories are your best friends throughout the whole process and even after you get to your desired weight. These foods can cover the energy needed for the workout and your daily chores, while at the same time keeping you on the negative side of the calorie intake which will eventually result in weight loss.
- Try to manage the size of your portions to balance the calorie intake. Consuming too much of even the healthy foods mentioned above, can result in a higher calorie intake than the amount which you are burning through exercising which will translate into gaining weight instead of losing it.
- Drink plenty of water to help your body function properly while sweating during workouts and afterwards.
- Timing your meals can also be very helpful. You need to try to have a small meal in the hours prior to the workout to build up some energy for it, and then consume lean protein and carbohydrates after the workout to support muscle building and recovery.
Try to stick to all the important facts about dieting when trying the treadmill for weight loss, but if you feel like you need more information on the topic, you can read more about dieting in our blog, or contact one of our certified advisors for a well devised plan to help you get to your desired results.
can you lose weight with a treadmill: Common Mistakes
While a treadmill workout may be a great and relatively safe way for weight loss, there are still some common mistakes that need to be avoided while choosing this certain kind of fat loss routine. Here we have listed some of the common possible mistakes, so you can stay away from them and maximize your results:
- Mixing it up and having varying cycles will have a higher impact on the body, and it will stress the body to lose weight. But if you stick to the same routine for a while you may end up not losing calories as desired.
- Try not to grab onto the handrails while walking or running, as this will decrease the intensity or even worse, lead to injuries. Try to keep your arms at a neutral position at your sides and only use the handrails when you really need the support.
- Not having a clear goal will make you demotivated over time, so try to set a specific goal that you can handle and one that will keep you motivated throughout the process. The treadmill itself may measure the number of calories burned or the distance walked, so you can use those metrics to determine your success rate.
- Don’t overestimate the amount of your burnt calories and instead, try to stay realistic and positive about what you are actually achieving presently.
- Not having the right posture while engaging the right muscles at the same time will yield decreased results, and in the worst case scenario, it may lead to injuries, so try to be mindful of your posture at all times. Take short and quick steps while matching yourself to the speed of the machine.
Top Tips For Burning More Calories On The Treadmill
In this section, we will dive deeper into all the key points necessary to achieve the best possible results when trying to treadmill weight loss.
Interval Trainings on Treadmill
Incorporating intervals into your treadmill workouts is the most important point to consider when trying to ensure that you will keep on burning calories, which will later on translate into a smoother weight loss process. Incorporating intervals basically means that you should switch between high and low intensity workout periods, but in a more managed and thought-out way.
For example, you can start the workout with a 5-10 minute walk or jog to help your body warm up. After that, increase the speed or the incline to simulate a sprint or an uphill run. Then you should decrease the speed to enter the recovery period in which you can catch your breath and allow your muscles to cool down a bit before entering the next high intensity period. Switch between high and low intensity in a way that is not harmful to your body and feels more natural.
Repeat the switching part for a total of 20-30 mins before entering the cooldown period at the end which should be at a much slower pace while gradually dropping to zero speed finally.
The intensity and the duration of the intervals rely highly on your weight loss goals, your current fitness level, and health status. A different incline keeps a different muscle group engaged and will make your body work more to lose more calories. But, remember to listen to your body so you can figure out what’s best for you after a few sessions on the treadmill.
Setting Achievable Goals
Setting achievable goals for your treadmill workouts that are specific, measurable, and realistic will help you stay motivated while trying to approach your desired fitness levels. Try adding the following agendas to your routine to make it work in the best possible way:
- Setting varying cycles and goals will help you stay away from getting bored and hitting a plateau.
- You can also try to find a workout buddy which will help a lot with sharing the hardships and the progress.
- Try to use a third-party app to help you manage the process and have a better visualization of your progress.
- You can set rewards for yourself, like buying a piece of clothing that you were wishing for but couldn’t get because it didn’t fit you before.
Also remember that consistency is a big part of this process, and trying to manage the workout process to become a natural part of your weekly routine will help you achieve the best fitness and health status over time.
What is a good speed to walk on a treadmill to lose weight
A good speed to walk on a treadmill for weight loss is usually between 6 and 8 km/h, but in the end, it’s highly dependent on your specific goals and health status. A walk on the treadmill with a speed of 6 km/h will help you keep your heart rate elevated without over-stressing yourself. while an increased speed of 7-8 km/h will make you burn more calories.
It is very important to follow a pace that won’t get you exhausted before reaching your goal that will help you continue the workout for 20-30 minutes.
Best time to walk on treadmill to lose weight
The best time to walk on a treadmill weight loss is mostly related to what you feel is suitable for you. The best time to burn calories would usually be early in the morning especially if you haven’t eaten anything yet and your body is forced to use the stored fat.
But for those people who want to control their blood sugar and keep their activity at a higher rate, it may be best to do it later at night after a reasonable amount of time has passed from having your dinner. This may also affect your hunger and keep you from snacking late.
But overall, the most desirable time would be one that fits your schedule best so that it encourages you to maintain the consistency and keep on exercising regularly over an extended period of time.
Best Setting For Treadmill to Lose Weight
The best settings to follow while starting a lose weight treadmill workout, would be a combination of speed and incline that will increase your heart rate and result in burning extra calories. A higher incline would engage muscles such as the glutes, the hamstrings, and the calves while at the same time more speed will engage your core muscles in a deeper state.
An incline of 5-10% alongside a speed of 6-8 km/h will engage your body enough to achieve the calorie burning state. There should be pre-made programs and settings on the machine like “interval training” or “hill climbing” which are all made to make the workout worthwhile and keep your body engaged. Try to experiment with these settings to find what is best for your goals and your body.
Best Treadmill to Lose Weight
The general properties of the best treadmills out there would be the ones that are the most durable while offering the most functionality and adjustability.
The best treadmills would offer a wide range of settings and gadgets. Like pre-programmed hill climb workouts, heart rate monitors, large displays, standard cushioning, and higher incline level to help you get the most out of your workout and lose weight with treadmill.
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Incorporate Strength Training
Adding strength training exercises such as squats and push ups will help you get better results while trying to lose weight by increasing your metabolism in a way that you may even burn calories after the exercise. Remember to drink plenty of water before, during, and after the workout to help your body function properly.
When you feel like it, try challenging yourself to extend the duration a bit or do a few more push ups to keep your body engaged and keep on burning calories. Remember that pushing yourself too hard without giving yourself time to recover or without regaining mental composure can cause you to hit a metaphorical wall that will keep you from engaging in the activity consistently and achieving long lasting results.
Using a treadmill for weight loss can be relatively safe and accessible. The treadmill gives you a chance to engage in a challenging aerobic activity without having to leave the house or the gym. But like any other weight loss activity there are a few know-hows to the process that will ensure the final results that you desired.
By following a consistent plan and incorporation of strength training and a well-suited diet, the routine can become a profound way of weight loss.
The treadmill is a valuable weight loss and stamina training tool that will give you the best results if you stick to a reliable plan along the way. So the best possible results would come from a combination of diet and exercise which you can devise with the help of online data, or even better, it could be composed with the supervision of a qualified and professional doctor.
