It’s no secret that losing weight can seem like an uphill battle, but in addition to following a healthy diet that’s geared toward weight loss, exercise also propels you toward your goal and can help you feel strong and energetic in the process.
Treadmill workouts can be part of a weight-loss routine, and some research supports this. One small published study found that overweight participants who performed moderate- or vigorous-intensity treadmill workouts for 12 weeks experienced weight loss, reduced body fat, and improved blood pressure.
Even if you’ve never done a treadmill workout before, this seven-day plan offers a structured workout routine that gets progressively more intense throughout the week to help promote weight loss. It also includes high-intensity sessions to really improve your cardiorespiratory fitness. Grab your running shoes and read on to learn more.
How Treadmill Workouts Can Aid Weight Loss
Treadmills are a staple in almost every fitness center, and for good reason: They can be one of the best tools in the gym for reaching weight-loss goals. According to one small study, working out on a treadmill was more effective at burning fat and improving cardiometabolic health than using elliptical machines or rowing machines. Additionally, research has also shown that treadmill running is as effective as outdoor running in promoting fat loss.
“Treadmill workouts promote healthy, sustainable weight loss in several ways,” says Mike Masi, CPT, a certified personal trainer at Garage Gym Reviews. “First, it’s an efficient way to burn calories, which is essential for weight loss.” Plus, he says, treadmill workouts increase your heart rate and breathing rate, which is a good stress on the body that improves your fitness.
Treadmills are also very versatile. You can adjust the speed and incline to increase the intensity, allowing you to choose between walking, jogging, running, or interval training. This variety can help keep your workouts from getting bored and keep you motivated.
Finally, your body may feel better walking on one of these machines. “Treadmills also offer a softer surface than outdoor pavement, which reduces impact on joints and makes them a good option for people with joint issues,” says Masi.
7 Day Treadmill Workouts for Weight Loss
This seven-day plan can be modified based on your fitness level. “You can do this workout by running, walking, or jogging, taking as many breaks as needed,” says Masi. If you plan on running, you’ll want to have a running base before you begin, as this plan includes more sprints and high-intensity intervals. (To modify this for walking, adjust your pace to walk briskly over the sprints.) Want to start with a plan specifically designed for walking? Check out this 7-Day Walking Plan for Weight Loss , created by certified trainers.
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 you can. (The warm-up distance doesn’t count toward your mile.) Even if you push yourself to a fast pace, make sure you do it at a pace that’s comfortable for you. “Write down your average pace and how long it took you to finish,” Masi says. You’ll use that mile time to adjust for other runs this week. Once you’re done, cool down with a 5-minute slow walk.
Day 2: Interval Training
Total workout time: 25 minutes
Start with a 5-minute brisk walk to warm up. “This workout involves alternating between a 2-minute high-intensity sprint (choose a speed slightly faster than your average pace from day one) and a 1-minute slow walk to get your heart rate back up,” says Masi. “Repeat this interval 5 times, for a total of 15 minutes of intense exercise.” Cool down with a 5-minute slow walk.
Day 3: Circuit training
Total workout time: Less than 30 minutes
Warm up with a brisk 5-minute walk. “The main workout starts with a 2-minute high-intensity sprint, slightly faster than your pace from day one,” says Masi. “Then get off the treadmill and do the following bodyweight exercises, if you can: 20 squats, a 20-second plank, 20 reverse lunges, followed by another 20-second plank,” he says. Get back on the treadmill and repeat the circuit a total of 4 times. Finish with a 5-minute slow walk to cool down.
Day 4: 400 meter sprints
Total workout time: 20-30 minutes
Do a 5-minute brisk walk to warm up. “On Day 4, sprint 400 meters (about a ¼ mile) at a high intensity, choosing a speed slightly faster than your average pace from Day 1, followed by a 1-minute slow walk to recover. Repeat this sequence for 6 to 8 rounds,” Masi says. Cool down with a 5-minute slow walk.
Day 5: Steady state at low intensity
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. Finish with a 5-minute slow walk.
Day 6: 800 meter sprints
Total workout time: 20-25 minutes
Warm up with a 5-minute brisk walk. Masi says, “Today we’re going to increase the intensity and do 800-meter sprints (about ½ mile) faster than your average pace from Day 1, followed by a 1-minute slow walk to cool down. Repeat this sequence 3 to 4 times.” Finish with a 5-minute slow walk to cool down.
Day 7: Training 12-3-30
Total workout time: 40 minutes
On your last day, start with a 5-minute brisk walk to warm up. Then, prepare to increase the incline. “Set the treadmill to an incline level of 12 and a speed of 3.0 mph, and walk for 30 minutes,” says Masi. Feel free to adjust the incline if needed. You can start with a lower setting and gradually increase it. Reduce the incline to zero and cool down with a 5-minute slow walk.
The essential
Incorporating our seven-day treadmill workout program into your routine can help you manage your weight in a healthy way, improve your fitness, and improve your overall health and well-being. However, if you have any pre-existing health conditions or concerns, talk to your healthcare professional before starting a new exercise routine.