10 Effective Treadmill Workouts for Weight Loss

Many people believe that treadmill workouts are a good way to improve stamina. In popular opinion, treadmill exercises are the bare minimum to maintain fitness. But in reality, it has a lot of advantages that make people choose it over going to the gym in ever-changing weather conditions.

Apart from improving heart health and reducing stress, running machines also have a hidden advantage. And that advantage is shedding extra calories and losing weight. So, let's discover 10 effective ways of using this traditional commercial gym setup to shed calories. The article contains brief instructions and benefits of each workout.

1) 20-Minute Gym Treadmill Walk

With a good quality running machine and 20 minutes of your time, you can turn this simple activity into a game changer. It is a simple warm-up exercise. It is one of the safest weight loss exercise options for beginners because it is a low-impact workout. It reduces the chance of injuries caused due to intense exercise.

How to Do It:

  • Start with a 10-minute walk¬†
  • Keep the speed at 2 to 5 mph
  • Level up the inclination to 1%
  • Do 2 reps of 1o minutes each¬†
  • Take small intervals for recovery

Benefits: It reduces weight, improves cardiovascular activity, and strengthens the lower body.

2) Incline Walking 

An incline treadmill walk is the most viral treadmill workout technique on the internet. The ‚Äė12//3//30‚Äô trick for workouts has been helping many people get through their fitness journey.¬† It is a low-impact workout with favorable outcomes. He will also use an inclined machine instead of regular running machines for incline walking.¬†

How to Do It:

  • Set the machine at 12% incline,¬†
  • Increase the speed to 3 mph
  • Incline walk for 30 minutes.¬†
  • After the 5-minute walk, you can increase the incline¬†
  • Workout without intervals.
  • ¬†Reduce the time to 10 minutes if you are a beginner.

Benefits: Incline walking burns calories faster and builds core strength.

3) Light Jog 

After a 10-minute recovery and stabilizing the heart rate, move on to a light jog treadmill exercise. This one is similar to jogging on the tracks, the only difference is that it is done on a gym treadmill. This exercise helps to maintain the flow and brings the heart rate to normal. Low-intensity walking or jogging reduces the chances of fatigue during workouts.

How to Do It:

  • Begin with a 0.5% incline¬†
  • Set the speed at 2 mph for 5 minutes.¬†
  • Take a 30 seconds gap
  • Repeat light jog with the same settings

Benefits: It helps to cool down the body and helps to burn calories

4) Sprint Training Workout

Treadmill machines are the best home workout equipment when it comes to losing weight with sprint training. Keep in mind that timing is the key to this exercise. If you are a beginner make sure to set the limits lower than usual to avoid injuries. The speed recommended for beginners is 5 mph and the limit for regular fitness trainees is 8 mph.

How to Do It:

  • Set the incline at 8% to 10%.¬†
  • Keep the speed between 5 mph - 8 mph
  • Sprint for 5 to 10 second
  • Keep intervals of 30 seconds between 5-8 reps.

Benefits: It initiates loss of muscle mass, enhances the speed, and activates lower abdomen muscles

5) Progressive Speed Running

Instead of investing in a commercial gym setup for losing weight, try out progressive speed running on a running machine. To get this workout right you need to be consistent and focused. This workout requires starting at a slow pace with a warm-up walk and gradually moving on to sprinting. 

How to Do It:

  • Start at 3 mph¬†
  • Progressively increase the speed to 12 mph
  • Exercise for a maximum of 10 minutes if you are a beginner¬†
  • Taker 30 seconds recovery time between reps

Benefits: Initiates muscle growth, enhances breathing capacity, and helps in weight loss

Grab onto your Energie Fitness gym treadmills tightly and prepare for some HIIT workouts. All upcoming workouts require intense energy and consistency. 

6) Hill Challenge Treadmill Workout

This kind of treadmill routine is more challenging than other routines. To get the hill challenge right you need to start by walking on the flat running machine. Begin with the easy run and change the speed slowly to mimic uphill climbing. It is a good way to improve stamina but does not help much with actual hiking practices.

How to Do It:

  • Start at 2 mph for 5 minutes and 0% incline
  • Increase the incline at 1% and start jogging at 5 mph for 1 minute
  • Slowly increase the incline from 1%¬† to 10%¬†
  • Jog at 7 mph for 20 minutes till you slow down for recovery

Benefits: Uphill challenge reduces belly fat and strengthens the hamstring muscles.

7) Weighted Treadmill Workout

Weighted treadmill workouts are another way of losing weight fast. It is a high-intensity workout in which you need to hold free weights or wear weighted vests. It is similar to brisk walking but with additional weights. You can buy gym dumbbells in India or use kettlebells for this weight-loss workout. 

How to Do It:

  • Hold a light dumbbell or kettlebell¬†
  • Set the treadmill speed to 3 mph¬†
  • Walk for 10 minutes with one interval¬†
  • Do 2 reps and avoid overexerting

Benefits: It helps with cardiovascular health and tones the muscles. 

8) HIIT (High-intensity interval training)

HIIT workout exercise intensifies calorie loss by making the reps harder. The trick to getting this workout right is beginning with a slow walk and pacing up with time. It makes the body work harder for shorter periods but burns calories faster. Trainers recommend beginners to avoid this exercise or start with low-intensity treadmill workouts.

How to Do It:

  • Set the speed of your maximum workout capability
  • Start jogging for 60 seconds
  • Take 20 seconds of recovery
  • Repeat 5 to 7 times with intervals

Benefits: It improves the stamina and keeps burning calories during as well as after a workout

9) Treadmill Ladder Workout

Among the 10 effective treadmill workouts for weight loss, ladder workouts are the most effective method for reducing belly fat. In this 20-minute workout, you need to challenge yourself by increasing and decreasing the inclination as well as the speed. Many people prefer using a Stairmaster machine over regular treadmill machines for this exercise.

How to Do It:

  • Switch the incline progressively between 0.5% to 10%.¬†
  • Shift speeds from 2 mph to 8 mph
  • Workout for 5 minutes¬†
  • Take 60-second breaks
  • Do 4 reps without overworking

Benefits: Apart from reducing fat it helps to improve endurance and bone strength

10 ) Tabata Workout

A Tabata workout is another type of interval training exercise. During this exercise, the aim is to work intensely with a shorter recovery time to get the best results. It is just like high-intensity interval training and therefore requires more energy. This exercise requires consistency and dedication for good outcomes.

How to Do It:

  • train for 20 seconds of high-intensity training¬†
  • take 10 seconds of recovery walk.¬†
  • Do it for 20 minutes every day¬†

Benefits: Boosts the metabolism and sheds calories 

Treadmill workouts are really versatile and give commendable results. You need to choose the right kind of workouts and best home workout equipment to get fit effortlessly. If you are not sure what workouts would suit your body, consult an expert trainer for advice.  


  1. Which brand makes treadmills fit for home workouts?

Ans. Energie Fitness has a selection of treadmills and fitness accessories for home workouts.

  1. What kind of treadmill works best for a self-training fitness enthusiast?

Ans. A premium quality running machine with progress-tracking LCD screens is best for self-training.

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