28-Day Treadmill Weight Loss Challenge for Beginners

A weight loss challenge is good for many purposes. For one, it gives you a goal to work toward, providing motivation and accountability. It can also help you establish healthy habits that can lead to long-term weight loss and overall health improvement.

28 days may not be much to see significant changes physically, but it’s enough to lay a foundation for future progress. This 28-day treadmill weight loss challenge is designed specifically for those who want to kickstart their weight loss journey and become familiar with using the treadmill as a workout tool.

Treadmills are a popular choice for cardio workouts as they offer convenience and versatility. With a treadmill, you can control the speed, incline, and intensity of your workout all from one machine. Plus, with weather-proofing and the ability to multitask, it’s a great option for those who prefer to work out at home.

Now let’s get into the details of this 28-day challenge.

What Is the 28-Day Treadmill Weight Loss Challenge?

The 28-day treadmill weight loss challenge involves using the treadmill as your main form of exercise for 28 days. These running days don’t need to be completed on consecutive days. Rest is crucial for this form of exercise. Running on a treadmill or outside is high-impact, incredibly repetitive, and could potentially lead to injuries if you don’t recover properly. 

Feel free to alternate between high- and low-intensity. You can do a high-intensity day and then focus on a slower pace that lasts longer the following day. Even aiming for a static stretching session immediately after you run could be an ideal option. 

The goal is to gradually increase the duration and intensity of your workouts throughout the challenge, resulting in significant calorie burn and the potential for weight loss when combined with a healthy diet.

It’s recommended to start with a moderate pace and incline for beginners, gradually increasing over time as you build endurance and strength. This will help prevent injury and allow your body to adapt to the new routine (1).

When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!

How to Prepare for the 28-Day Treadmill Weight Loss Challenge?

It’s essential to consult a healthcare professional before you start any workout challenge if you have any underlying health conditions. This is particularly important for beginners who may not be used to regular physical activity.

Here are some tips to help you prepare for the 28-day treadmill challenge:

• Invest in a good pair of running shoes for support and comfort.
• Familiarize yourself with the different functions and settings on your treadmill.
• Create a workout plan or schedule that works for you, incorporating rest days.
• Set realistic goals and track your progress throughout the challenge.

Read more: How Can I Lose 1 Pound A Day Without Wrecking My Health?

Days 1-7: Getting Familiar with the Treadmill

During the first week, your main focus should be on becoming comfortable and confident using the treadmill. This is particularly important if you’re new to exercising or have never used a treadmill before.

Start by setting up the machine according to your height and preferred settings. Most treadmills allow you to adjust speed, incline, and desired distance so you can customize your workout. If you’re unsure how to do this, ask a gym staff member or check the user manual.

During your first few workouts, it’s essential to take it slow and steady. Start with a brisk walk or a light jog for 15-20 minutes. Make sure you have good posture and maintain a consistent stride. As the week progresses, try gradually increasing your speed and incline. 

You can even switch between walking and jogging for this first week too. Say your goal is to hit 15-20 minutes total, you can start off jogging for 5 minutes and then walk for the next 5 minutes. Or you can split this up however you like. Alternating between these two can help you reach your daily goal.

Days 8-14: Increasing Intensity

Now you’re more comfortable on the treadmill, it’s time to step up the intensity of your workouts. During this week, you should aim for longer sessions (around 40 minutes) at a moderate pace with occasional intervals of higher intensity.

Interval training is an excellent way to challenge yourself and improve cardiovascular fitness. You can do this by alternating between high-intensity periods (e.g. sprinting) and lower-intensity periods (e.g. jogging or walking). For example, try running at a faster speed for 1-2 minutes followed by 3-4 minutes at a slower pace. It’s similar to what we listed above, but this is more of a sprint/jog rather than a jog/walk. This will keep your heart rate up and allow it to stay elevated for a longer period of time.  

Days 15-21: Incorporating an Incline

Adding an incline to your treadmill workouts can help target different muscle groups and increase your overall calorie burn. During this week, try incorporating incline intervals into your routine. Start with a moderate incline for 1 minute followed by a flat surface for 2 minutes. Repeat this pattern throughout your workout.

Also, consider increasing the duration of your workouts to an hour if possible. This will help you burn more calories and improve your endurance.

Days 22-28: Pushing Your Limits

In the final week of this challenge, it’s time to push yourself out of your comfort zone. Increase both the speed and incline during your workouts, aiming for a higher intensity overall. 

You can also try adding different variations such as side shuffles or walking lunges on the treadmill to target different muscle groups.

Remember to listen to your body and rest when needed. If you feel fatigued or experience any pain, take a break and adjust accordingly. It’s essential to maintain proper form throughout all exercises to prevent injuries. This plan is designed for 28 days and if you need to take a rest day, feel free to do so. The last thing you want is to get injured and set yourself back further than you were before you started the challenge.

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Sample Workout Plan

Days 1-3: Start with a brisk walk at 3.5mph and 0% incline for 20 minutes. Increase by 5 minutes each day until you reach 30 minutes.

Days 4-7: Maintain the same speed, but increase the incline by 2%. Start with 20 minutes and increase by 5 minutes each day until you reach 30 minutes.

Days 8-10: Increase the speed to a light jog at 4.5mph with 2% incline for 20 minutes. Increase by 5 minutes each day until you reach 30 minutes.

Days 11-14: Maintain the same speed and incline, but increase the duration to 35 minutes.

Days 15-17: Increase the speed to a moderate jog at 5 mph with a gradual incline from 2% to 4%. Start with 20 minutes and increase by 5 minutes each day until you reach 30 minutes.

Days 18-21: Maintain the same speed and incline, but increase the duration to 35 minutes.

Days 22-24: Increase the speed to a challenging run at 6mph with an incline of 5%. Start with 20 minutes and increase by 5 minutes each day until you reach 30 minutes.

Days 25-28: Maintain the same speed and incline, but increase the duration to 35 minutes for the remaining days of the challenge.

Pay attention to your body and adjust as needed. It’s essential to push yourself, but not at the expense of your safety or well-being. Prioritize rest days and remember that this doesn’t need to be 28 days in a row. 

Adding active rest days where you either stretch or go for a light walk will be incredibly beneficial. This sample plan will likely work best for an intermediate to advanced exerciser. It may be too challenging for a beginner to complete. 

Read more: Treadmill Vs Bike: Which Machine Should You Use?

Does the 28-Day Treadmill Weight Loss Challenge Really Work?

The effectiveness of any workout challenge, including the 28-day treadmill challenge, is ultimately dependent on consistency, lifestyle, exercise experience, and other factors such as diet.

Consistency

The key to seeing results and achieving your fitness goals is consistency. This means sticking to the challenge for the entire 28 days without giving in to excuses. It may be challenging at times, but remember that the hard work will pay off. 

Make this plan work for you! If you’re not able to progress this quickly, focus on the spread of days that is manageable for you. Over time, you’ll be able to increase the speed and incline.

Diet

While the treadmill challenge can help you burn calories and improve cardiovascular fitness, it’s important to remember that weight loss is primarily influenced by diet. Make sure to fuel your body with nutrient-dense foods and limit your intake of processed or high-calorie foods (2).

A calorie deficit is necessary for weight loss (2). Calculate your daily caloric needs and make sure you consume fewer calories than you burn during your workouts. When combined with the treadmill challenge, this can lead to significant changes in body composition. However, remember that your body still burns calories when it’s at rest, so make sure you’re fueling yourself enough to complete the workouts while also not going overboard with consumption.

Lifestyle

Your lifestyle outside of the 28-day challenge also plays a significant role in its effectiveness. Some lifestyle changes that can support the challenge and promote better health include:

• Getting enough sleep (7-9 hours for adults)
• Staying hydrated and drinking plenty of water
• Limiting alcohol consumption
• Managing stress levels through relaxation techniques or moderate exercise such as yoga or walking.

28 Day Treadmill Weight Loss Challenge Results: What to Expect

When you consistently follow the treadmill challenge and maintain a healthy diet, you can expect to see results such as:

Weight Loss

According to a study by the National Center for Health Statistics, running at a moderate pace on a treadmill can burn an average of 10-16 calories per minute (3). This means that you can expect to see weight loss results if you consistently follow the treadmill challenge and maintain a calorie deficit.

Improved Cardiovascular Fitness

Running or walking on a treadmill is a great way to improve cardiovascular fitness. By increasing your speed and incline gradually throughout the challenge, you’ll challenge your heart and lungs and improve your endurance (1).

Better Endurance and Stamina

As your cardiovascular fitness improves, you may also notice that your stamina and endurance increase (4). This can translate to better performance in other physical activities or sports.

More Energy and Improved Mood

Generally, exercise has been proven to boost energy levels and improve mood through the release of endorphins (5). By completing the treadmill challenge and consistently exercising, you may experience an increase in energy levels and a more positive outlook on life.

Frequently Asked Questions

• How much weight can I lose on a treadmill?

The amount of weight you can lose on a treadmill depends on several factors, including your current weight, diet, workout intensity, duration, and frequency. A combination of regular treadmill workouts and a healthy diet can lead to significant weight loss over time.

For example, running or walking on a treadmill can burn anywhere from 200 to 600 calories per hour, depending on your speed and weight (3). To lose one pound of body weight, you need to create a calorie deficit of about 3,500 calories. So, if you burn an extra 500 calories a day through treadmill workouts, you could potentially lose approximately one pound per week, assuming your diet remains consistent.

Remember that weight loss is a gradual process and varies for each individual. Combining treadmill workouts with strength training and a balanced diet can enhance your results. Always consult a healthcare provider before you start any new exercise or diet program.

Try this Treadmill weight loss challenge for beginners to get started.

• How fast can you lose weight on a treadmill?

The speed at which you can lose weight on a treadmill is dependent on several factors, including your starting weight, workout intensity, duration, frequency, and dietary habits. Here’s what to expect:

1. Calorie Burn: The more intense your workout is, the more calories you’ll burn. Running burns more calories than walking. For example, a 160-pound person can burn approximately 314 calories per hour walking at 3.5 mph and approximately 606 calories per hour running at 5 mph (3).
2. Frequency and Duration: Consistency is key. Engaging in treadmill workouts most days of the week for at least 30 minutes can help create a calorie deficit, which can lead to weight loss.
3. Diet: Combining treadmill workouts with a healthy, calorie-controlled diet will accelerate weight loss. It’s important to consume fewer calories than you burn (2).
4. Individual Factors: Your metabolism, age, and overall health also play a role in how quickly you lose weight.

Typically, a safe and sustainable rate of weight loss is approximately 1-2 pounds per week (6). This means creating a calorie deficit of 500-1,000 calories per day through a combination of exercise and diet.

Final Thoughts

The 28-day treadmill challenge can be an excellent way to improve your fitness, lose weight, and build healthy habits. By setting realistic goals, pushing yourself out of your comfort zone, and maintaining consistency throughout the challenge, you can achieve great results. Remember to listen to your body, fuel it with a balanced diet, and make positive lifestyle changes that support your overall health and well-being.