If you want to lose weight, the treadmill is your new best buddy. The treadmill, which is frequently dismissed as simply a cardio equipment, is a powerhouse for burning calories and speeding up weight reduction. Whether you’re new to exercise or want to get back into it, these beginner-friendly treadmill workouts can help you ease into a regimen while burning fat. With the appropriate strategy, you can convert every step toward your weight-loss objectives.

Treadmills provide more than just a steady pace session; they allow you to mix things up with intervals, inclines, and varying speeds, keeping your exercises interesting and your body challenged. This variation is essential for avoiding plateaus and keeping motivated. Furthermore, when combined with a well-balanced diet, these workouts can help you achieve long-term weight loss.

There is no need for more introduction; instead, let’s have a look at five of our greatest beginner treadmill workouts. These exercises can help you gain stamina, burn fat, and make your workouts more engaging and enjoyable.

Benefits of Treadmill Workouts for Weight Loss

Treadmill workouts are great for weight loss because you have perfect control over the pace, incline, and duration, allowing you to adjust each session to your fitness level. This customization allows you to progressively increase the intensity of your workouts as you develop, resulting in continuous calorie burn and fat loss. Treadmills also allow you to assess your performance in real time, which makes progress tracking and goal planning easier.

Incorporating inclines into your treadmill workout will increase calorie burn by activating additional muscle groups, particularly the legs and glutes. The increased challenge speeds up fat loss and minimizes plateaus, keeping your weight reduction program on track. Furthermore, treadmills are gentler on your joints than running on hard surfaces, lowering the chance of injury and allowing for more regular, consistent exercises.

How to Get Started with Treadmill Workouts

Starting with treadmill workouts is simple: focus on consistency and steady growth. Begin with routines that are appropriate for your present fitness level, such as brisk walking or mild jogging, and progressively increase intensity as your endurance increases. Aim for short, reasonable sessions of 15 to 20 minutes, which you can extend as you become more comfortable.

To achieve the best results, combine treadmill workouts with a well-balanced diet rich in nutritious foods. To stay motivated, keep track of your progress, whether it’s the distance covered or the calories expended. As you acquire confidence, try different speeds, inclines, and intervals to keep your workouts interesting and effective.

Remember, frequent exercise and mindful eating are essential for healthy weight loss.

5 Beginner Treadmill Workouts for Weight Loss

These five beginner-friendly treadmill workouts are intended to help you lose weight efficiently. These workouts emphasize alternating walking and jogging intervals, integrating inclines, and gradually increasing speed to keep your body active. These workouts will help you burn fat, increase endurance, or simply get moving.

1. Basic Walk-Jog Intervals

What you need: Just your body and a treadmill. This workout is short and manageable, taking about 20 to 25 minutes.

The Routine:

• Warm-up Walk (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

Direction

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

2. Incline Power Walk

What you need: A treadmill with an incline setting. This 30 to 35-minute workout is perfect for targeting your glutes and legs while burning fat.

The Routine:

• Warm-Up Walk (5 minutes at 2.5–3.5 mph, 0% incline)
• Incline 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 with a 5-minute warm-up walk at a flat incline.
2. Next, increase the incline to 5% and walk at a steady pace for 3 minutes.
3. Lower the incline back to 0% and walk for 2 minutes to recover.
4. Repeat the incline-flat cycle 6 to 8 times.
5. End with a 5-minute cool-down walk and stretch your legs to enhance recovery.

3. Progressive Speed Build-Up

What you need: Just your body and a treadmill. This workout gradually increases intensity and takes about 25 to 30 minutes.

The Routine:

• Warm-up Walk (5 minutes at 2.5–3.5 mph)
• Steady Walk (5 minutes at 3–4 mph)
• Jog (5 minutes at 4–5 mph)
• Fast Jog (5 minutes at 5–6 mph)
• Cool-down Walk (5 minutes at 2.5–3.5 mph)

Directions:

1. Begin with a 5-minute warm-up walk.
2. Progressively increase your speed every 5 minutes, starting with a steady walk, moving to a jog, and finally to a fast jog.
3. After you’ve completed the fast jog, slow down for a 5-minute cool-down walk and stretch to relax your muscles.

4. HIIT Treadmill Workout

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

The Routine:

• Warm-Up Walk (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 with a 5-minute warm-up walk.
2. Sprint for 30 seconds, followed by a 90-second recovery walk.
3. Repeat the sprint-recovery cycle 8 to 10 times.
4. Finish with a 5-minute cool-down walk and stretch to cool down your body.

5. Steady State Endurance Walk

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

The Routine:

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

Directions:

1. Begin with a 5-minute warm-up walk.
2. Settle into a steady pace that you can maintain comfortably for 30 to 35 minutes.
3. Finish with a 5-minute cool-down walk, and don’t forget to stretch afterward to aid recovery.

Benefits beyond weight loss

In addition to weight loss, cardio activity like a treadmill workout offers many benefits. It may help:

• improve endurance
• control blood sugar
• increase HDL (good) cholesterol levels
• improve memory and cognition
• protect against Alzheimer’s
• promote healthier skin
• strengthen muscles
• decrease fatigue
• decrease joint stiffness
• relieve stress and anxiety
• promote better sleep
• increase energy levels
• boost your immune system
• improve sexual arousal

The bottom line

As a form of cardio exercise, using a treadmill is an excellent way of burning calories and losing weight.

If you’re not sure what type of treadmill workout is best suited to you, talk to a certified personal trainer. They can work with you to create a customized treadmill weight loss program.

For best results, combine treadmill workouts with strength training. Both forms of exercise can help support weight loss and overall health.

If you’re new to exercise, or if you haven’t worked out in a while, talk to your doctor before you start a new fitness routine.