5 Introductory Treadmill Routines for Shedding Pounds

If you want to lose those extra pounds, the treadmill should be your new best friend. Often overlooked as just a tool for cardio, the treadmill is a powerhouse for burning calories and accelerating weight loss. Whether new to fitness or getting back on track, these beginner-friendly treadmill workouts will help you get into a routine while effectively burning fat. With the right plan, you can turn every step into progress toward your weight loss goals.

Treadmills offer more than a steady-paced workout—they let you mix things up with intervals, inclines, and different speeds, keeping your workouts fresh and your body challenged. This variety is essential for avoiding plateaus and staying motivated. Plus, when combined with a balanced diet, these workouts can help you achieve sustainable weight loss.

No further introduction is needed; it’s time to explicitly check out five of our best treadmill workouts for beginners. These routines will help you build endurance, burn fat, and keep your workouts engaging and fun.

Benefits of treadmill exercise for weight loss

Treadmill workouts are great for weight loss because they offer precise control over pace, incline, and duration, so you can tailor each session to your fitness level. This adaptation helps you gradually increase the intensity of your workouts as you progress, ensuring consistent calorie and fat burning. Treadmills also allow you to monitor your performance in real time, making it easier to track progress and set goals.

Incorporating inclines into your treadmill routine can significantly increase calorie burn by engaging more muscle groups, especially the legs and glutes. The added challenge accelerates fat loss and prevents plateaus, keeping your weight loss journey on track. Plus, treadmills are easier on your joints than running on hard surfaces, reducing the risk of injury and allowing for more frequent, consistent workouts.

The best treadmill incline setting for weight loss

Here’s how to get started with treadmill training

Getting started with treadmill training is easy – with a focus on consistency and gradual progression. Start with routines that match your current fitness level, such as brisk walks or light jogs, and gradually increase the intensity as your endurance improves. Aim for short, manageable sessions, around 15 to 20 minutes, and extend them as you become more comfortable.

Pair your treadmill workouts with a balanced diet rich in whole foods to maximize results. Track your progress, whether it’s distance traveled or calories burned, to keep you motivated. As you gain confidence, experiment with different speeds, inclines and intervals to keep your workouts engaging and effective.

Remember that consistent exercise and mindful eating are the keys to successful weight loss.

10 Best Treadmill Exercises for Weight Loss

5 Beginner Treadmill Workouts for Weight Loss

These five beginner-friendly treadmill workouts are designed to help you lose weight effectively. These routines focus on mixing up walking and jogging intervals, incorporating inclines and gradually increasing speed to keep your body engaged. Whether you’re looking to burn fat, increase stamina, or just get moving, these workouts will set you on the right path.

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

Directions:

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

#1 treadmill workout for endurance

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 on a flat incline.
2. Then 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 and plane cycle 6 to 8 times.
5. Finish with a 5 minute cool down walk and stretch your legs to improve recovery.

Walking on a treadmill versus outdoors: Which is more effective?

3. Progressive speed build-up

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

The routine:

• Warm-up walk (5 minutes at 2.5-3.5 mph)
• Steady walking (5 minutes at 3–4 mph)
• Jog (5 minutes at 4-5 mph)
• Brisk jogging (5 minutes at 5-6 mph)
• Cooldown Walk (5 minutes at 2.5-3.5 mph)

Directions:

1. Start with a 5-minute warm-up walk.
2. Gradually increase your speed every 5 minutes, starting with a steady walk, progressing to a jog and finally to a brisk jog.
3. After completing the brisk jog, slow down for a 5-minute cool-down walk and stretch to relax the 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.6254a4d1642c605c54bf1cab17d50f1e

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 the 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 walking (30–35 minutes at 3–4 mph)
• Cooldown Walk (5 minutes at 2.5-3.5 mph)

Directions:

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