How To Use A Treadmill To Lose Weight, According To Science

Whether you’re tight on time, facing unpredictable weather, or simply prefer the simplicity of walking or running, it’s a practical choice. Using a treadmill allows for indoor exercise and provides a controlled environment for movement.

But like any other workout tool, its effectiveness depends on how you use it and how well it fits into your overall routine. The good news? There are ways to make treadmill workouts more efficient, enjoyable, and easier to stick with.

Here’s how to maximize the benefits of each session while keeping the bigger picture in mind.

Is A Treadmill Good For Losing Fat?

At its core, fat loss is about achieving a state of energy balance. 

To lose fat, you need to create a calorie deficit, meaning you burn more calories than you consume (1). A treadmill provides a controlled, efficient way to burn calories, making it a helpful tool in this equation.

However, the size of that calorie deficit doesn’t depend solely on treadmill sessions.

Your total daily activity, the food you eat, and your resting metabolic rate (the number of calories you burn at rest) all influence it (1).

For the treadmill to contribute meaningfully, your training should complement these other factors.

Different Treadmill Settings For Fat Metabolism

During moderate-intensity exercise, such as brisk walking or jogging on a treadmill, your body tends to rely more on fat as a fuel source compared to high-intensity efforts, which depend on carbohydrates (2, 3).

However, that doesn’t mean that moderate intensity is inherently better for fat loss. 

Total calories burned still matter most, and higher-intensity intervals can burn more calories overall in a shorter amount of time.

We’ll get into more details on how to choose a treadmill setting later on in this article.

It’s also worth noting that fat loss doesn’t occur exclusively during exercise. 

Most of it happens after the workout (4), as your body maintains a calorie deficit over time. This fat loss factor is why pairing treadmill cardio with a balanced diet is essential for success.

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

Benefits Of A Treadmill For Fat Loss

A treadmill offers unique advantages that can support fat loss when used effectively (5). 

First, it provides a weather-proof and easily accessible way to get moving. 

Whether you prefer walking, jogging, or running, treadmills accommodate all fitness levels.

The best treadmill settings for fat loss:

Second, the treadmill settings allow for progression. 

By adjusting speed or incline, you can gradually increase the intensity, which can help with long-term calorie burn and cardiovascular fitness. 

For example, walking on an incline not only burns more calories than flat ground but also targets muscle groups like the glutes and hamstrings (6, 7).

Lastly, treadmills encourage consistency. Since you can control the environment and remove barriers like bad weather or uneven terrain, it becomes easier to adhere to a routine. And consistency is key when it comes to fat loss.

Read more: The Powerful Benefits Of Walking On A Treadmill For 30 Minutes Every Day

Is 30 Minutes On A Treadmill Enough To Lose Weight?

Health organizations recommend at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous activity per week for general health benefits (8).

Experts designed this guideline to maintain overall health, not necessarily to lose weight specifically. If you split this into daily sessions, 30 minutes a day 5 times a week, you can meet the minimum recommendation for health maintenance.

However, weight loss generally requires more effort. Studies suggest that individuals aiming to lose weight may need approximately 300 minutes of moderate-intensity activity weekly (9). That’s about 45 minutes daily, or more if you opt for lower-intensity exercises.

There are cases where 30 minutes can be enough to support treadmill weight loss:

• If You’re Creating A Calorie Deficit Elsewhere

If your diet is already optimized for a calorie deficit, 30 minutes of treadmill work can be the extra push that helps you tip the scale. Combining moderate cardio with portion control and nutrient-dense foods is often highly effective in achieving weight loss.

• If You’re Overweight/Obese

Individuals with a higher body weight tend to burn more calories during exercise than those with a lower body weight, even at the same intensity. This increased calorie burn in overweight individuals occurs because moving a larger mass requires more energy (10).

For example, a person weighing 200 pounds may burn significantly more calories walking briskly for 30 minutes compared to someone weighing 150 pounds (11).

This higher energy expenditure makes 30 minutes a solid contributor to their overall calorie deficit and weight loss goals.

Over time, though, our bodies become more efficient at using energy during exercise.

This increased efficiency means that as we become more fit and accustomed to certain activities, our bodies require less energy to do them.

To continue losing weight and reaching higher fitness goals, it’s essential to challenge ourselves by varying our workouts and continually increasing intensity. Our previous article covers everything you need to know about 28-day treadmill weight loss challenge.

• If You’re Doing High-Intensity Workouts

If your 30-minute workout involves high-intensity interval training (HIIT), you may burn a significant number of calories in a shorter time frame.

HIIT not only helps you burn calories during the workout but may also boost your calorie burn afterward through a process called excess post-exercise oxygen consumption (EPOC) (12).

While 30 minutes can be a great starting point, there are instances when it won’t be enough for substantial weight loss:

• If You Have A Sedentary Lifestyle

If you spend the rest of your day sitting, a 30-minute treadmill session may not be enough to offset your sedentary lifestyle. 

Adding short walks, stretching, or standing breaks throughout the day can help increase your total daily energy expenditure (TDEE) (13).

• If You Hit A Plateau

Over time, your body adapts to repeated workouts, resulting in a reduced calorie burn for the same activity (14). When this happens, increasing your workout duration, intensity, or incorporating other exercises such as strength training can help break through a plateau.

• If You Have Higher Weight Loss Goals

If you’re aiming for significant weight loss, 30 minutes might not create enough of a calorie deficit by itself. A combination of thoughtful dietary adjustments and additional activity, such as strength training or recreational sports, is often necessary.

How To Lose 20 Lbs On A Treadmill?

To lose 1 pound, you need to create a calorie deficit of approximately 3,500 calories (15). For a 20-pound goal, this amounts to approximately 70,000 calories over time. 

Rather than aiming for drastic cuts, aim for a reasonable, sustainable deficit of 500–750 calories per day.

Your treadmill sessions will contribute to this deficit, but don’t rely solely on exercise; pair activities with a nutrient-dense, calorie-conscious diet to avoid overcompensating by eating more.

Tailor Your Treadmill Routine

The treadmill offers flexibility, allowing you to create workouts aligned with your fitness level and goals.

Here’s How To Optimize:

• Steady-State Cardio: Walk briskly or jog at a consistent pace for 30–60 minutes. This pace burns calories while being easy to sustain over time (16).
• Incline Walking: Add an incline for a greater calorie burn. Walking uphill requires more energy and engages additional muscle groups, such as your glutes and calves (6, 7).
• Interval Training: Alternate between high and low-intensity exercises. 

For example, sprint for 30 seconds, then recover at a slower pace for 1-2 minutes. Repeat for 20–30 minutes. Interval training boosts calorie burn both during and after the session (17).

Progress over time by gradually increasing the speed, incline, or duration of exercise.

Stay Consistent

Consistency is crucial for long-term results. Aim for at least 5 weekly treadmill sessions, totaling 150–300 minutes of moderate to vigorous activity. To prevent boredom or burnout, vary your workouts and utilize the different features on the treadmill.

Track Your Progress

Use the treadmill’s tracking features or a fitness app to measure distance, speed, calories burned, and heart rate. This awareness enables you to monitor improvement and stay motivated. Consider using a heart rate monitor to ensure you’re training within your target heart rate zone for optimal fat burn.

Incorporate Strength Training

Relying solely on the treadmill can lead to muscle loss over time if you’re not pairing it with resistance exercises. Muscle plays a crucial role in maintaining your metabolism (18); therefore, include strength training 3 times a week. 

Exercises such as squats, lunges, and deadlifts complement treadmill workouts for weight loss and enhance body composition (19).

Avoid Overestimating Treadmill Calories

Treadmills often overestimate calories burned. Be realistic about the numbers you see. 

Focus on creating an overall calorie deficit rather than obsessing over the treadmill readout.

Prioritize Recovery and Rest

Overexercising can lead to fatigue and increase the risk of injury (20). 

Balance hard treadmill sessions with adequate recovery, including rest days, sleep, and proper hydration. Recovery ensures your body can perform optimally and sustain weight loss efforts.

Make It Sustainable

Losing 20 pounds won’t happen overnight. Depending on your starting point, aim for 1–2 pounds of weight loss per week (21). 

This slower approach is not only safer but also more sustainable. Build habits you can maintain after reaching your goal, such as daily walks or meal prep, to avoid regaining the weight.

Read more: Does Running Outside Burn More Calories Than Running on a Treadmill?

What Is An Effective Workout On A Treadmill To Lose Weight?

Many ask, “What is a workout plan on a treadmill to lose weight?”

Here’s a sample treadmill workout plan:

Week 1-3

• 3 days of steady-state cardio (30–40 min walking or jogging)

Week 4-8

• 3 days of steady-state cardio (30–40 min walking or jogging)
• 2 days of interval training (20–25 min)
• Build incline walks gradually (start at 3%, increase weekly)

Week 8 And Beyond

• Add an extra day of treadmill work (e.g., light recovery walk or jog)
• Extend intervals or increase running speed slightly.
• 1–2 sessions include high-intensity training (30-second sprint, 90-second recovery)
• Combine incline walking with intervals for a more challenging workout.
• Work toward longer sessions (40–60 min) at least three times a week.
• Continue strength workouts and track total calorie deficits weekly.

How Long Should I Walk On The Treadmill To Lose Belly Fat?

For fat loss, aim for 30–60 minutes per session. 

Research suggests that consistent moderate-intensity aerobic exercise is highly effective for burning fat (22).

The exact duration depends on factors such as your fitness level, weight, and caloric intake:

• Treadmill to lose weight for beginners: Start with 20–30 minutes, 4–5 days a week. Gradually increase your walking time as your stamina improves.
• Intermediate/Advanced: Progress to 45–60 minutes, 5–6 days a week, for greater calorie burn.

The longer you walk, the more calories you burn; however, consistency is more effective than one long session. Finding a routine you enjoy will help you stick with it.

Over time, as your body reduces its stored fat reserves, you’ll likely see fat reduction in your midsection. 

Genetics play a role in where you lose fat first, so patience is key.

The intensity of your treadmill walks will influence your calorie burn:

• Moderate Intensity: Walking briskly at around 3–4 mph lets you burn fat efficiently without overexerting yourself. You should be able to hold a conversation while still feeling like you’re working out.
• Add Incline: Walking uphill increases your heart rate and engages larger muscle groups. Start with a 2–3% incline and gradually increase it as you build strength.
• Intervals: Alternating between faster and slower paces, such as 2 minutes brisk walking followed by 1 minute of slower recovery, can elevate calorie burn during and after your workout.

Walking 30–60 minutes is valuable, but it’ll work best when combined with a sensible diet. Aim for a moderate calorie deficit of 500–750 calories per day through a combination of exercise and eating mindfully. 

Focus on lean proteins, whole grains, and plenty of vegetables to fuel your walks and support fat loss.

How To Lose Weight On A Treadmill In 2 Weeks

For noticeable results in two weeks, aim for a daily calorie deficit of 500–750 calories (21). This deficit can come from a combination of treadmill workouts and mindful eating. 

For example, you can create a calorie deficit by:

• Tracking your calorie intake using an app or journal.
• Focusing on nutrient-dense foods like lean protein, vegetables, and whole grains.
• Reducing calorie-dense snacks, sugary drinks, and processed foods.

A balanced diet will fuel your workouts and help you feel energized.

Start With Incline Walking

Incline walking is a simple way to burn more calories during your treadmill sessions (6). 

Walking uphill increases intensity and activates larger muscle groups, such as your glutes and calves (7).

• Start with a 2–4% incline and walk briskly for 30–45 minutes.
• Gradually increase the incline every few days to challenge your body and improve your fitness.
• If you barely have time, increase speed or incline to elevate calorie burn in a shorter workout.

Incorporate Interval Training 

High-intensity interval training (HIIT) is one of the most effective methods for burning calories quickly (17). Alternate between short bursts of high effort and recovery periods. 

Here’s a HIIT treadmill workout for fat loss example:

• Sprint for 20–40 seconds at a fast pace.
• Recover by walking at a moderate pace for 90 seconds.
• Repeat for 20–30 minutes.

HIIT keeps your heart rate elevated and boosts metabolism after your workout, helping you burn more fat even at rest.

Commit To Consistency

Over two weeks, focus on maintaining a regular treadmill routine. 

Aim for 5–6 sessions per week to maximize calorie burn and jumpstart weight loss. 

Schedule your workouts like appointments to stay on track, and gradually increase their intensity or duration over time. 

The best time to walk on a treadmill to lose weight is the time that fits into your schedule.

Sample treadmill workout schedule:

• Day 1: 30-minute incline walk
• Day 2: 25-minute interval training
• Day 3: 45-minute steady-state cardio
• Day 4: Rest or light activity
• Day 5: 30-minute incline walk
• Day 6: 30-minute HIIT session
• Day 7: 40-minute brisk walk

Hydrate And Rest

Hydration plays a significant role in performing your best during workouts (23). 

Drink plenty of water throughout the day and during your treadmill sessions. 

Additionally, prioritize 7–9 hours of sleep per night. Sleep supports recovery and regulates hormones that affect hunger and metabolism (24).

Is The Treadmill Or Bike Better For Belly Fat?

At a moderate pace, the stationary bike and treadmill are comparable in calorie burn.

So, is a treadmill good for losing belly fat? Or should you prioritize the bike?

The treadmill tends to outpace the bike during higher-intensity workouts, such as jogging or incline walking, but both offer practical ways to burn calories and create a calorie deficit.

The number of calories burned varies depending on factors like body weight, workout intensity, and duration.

Here’s a general calorie-burning breakdown based on a 30-minute session for a person weighing 155 pounds (11):

• Treadmill (Moderate Walking, 3.5 mph): Around 130 calories
• Treadmill (Jogging, 6 mph): Around 298 calories
• Stationary Bike (Moderate Pace): Around 220 calories
• Stationary Bike (Vigorous Pace): Around 250 calories

Other Factors To Consider

Joint Impact

If you’re concerned about joint health, the bike might be a better choice. 

Cycling is a low-impact activity that is gentle on the knees and hips, making it ideal for individuals with joint pain or injuries (25).

The treadmill, depending on your speed and incline, can put more stress on the knees, especially for overweight individuals.

Muscle Engagement

The treadmill primarily works your lower body, engaging muscles such as your glutes, hamstrings, quads, and calves. Adding an incline or running can increase the intensity and muscle activation (7).

The bike also targets your lower body but places a heavier focus on quads and calves (26). High-resistance pedaling can also be a great way to build strength in these areas.

While both engage your core muscles to some degree for balance, the treadmill may do so slightly more during walking or running.

Workout Variety

The treadmill offers a greater variety of workouts. 

You can walk, jog, run, or perform interval training at different inclines and speeds. 

This versatility can be motivating and help you avoid monotony.

Stationary bikes are largely resistance-based, but you can still experiment with spin classes, intervals, or hill climbs. The best choice depends on what motivates you.

Personal Preference And Comfort

Your preference plays a significant role in sticking to a workout plan. If you dread running, you might be more consistent on the bike, or vice versa. The key to long-term success is sustainability. Choose the machine you’ll enjoy using consistently.

No matter which machine you choose, it’s important to remember that spot reduction isn’t possible (27). Belly fat will decrease as you lose overall body fat through creating a calorie deficit. Both the treadmill and the bike can contribute to this process effectively when paired with a balanced diet and regular exercise.

Frequently Asked Questions

• Should I do treadmill or abs first?

It depends on your goal. If you want to prioritize cardio and calorie burn, start with the treadmill. If you’re focusing on core strength, do abs first. Keep in mind that beginning with the more demanding exercise can help you maximize performance.

• Should I do squats or treadmill first?

If strength training is your primary focus, do squats first while your muscles are fresh and rested. If your goal is to improve endurance or burn more calories, begin with the treadmill. Align your workout order with your primary fitness objectives.

• What is the 3:30 rule on the treadmill?

The 3:30 rule involves walking on a treadmill at a 3 mph pace, with a 30% incline, for a set time. Many use the ratio rule for efficient calorie burning and muscle engagement, especially in the lower body. Adjust based on your fitness level.

• Does a treadmill reduce waist size?

A treadmill doesn’t specifically target the waist, but it helps with overall fat loss by burning calories. Regular use, combined with proper diet, can contribute to fat reduction and a slimmer waist over time.

The Bottom Line

A treadmill can be a powerful tool for weight loss when approached with the right strategies. Consistent use for steady-state walking, incline workouts, or interval training helps burn calories efficiently. Combining treadmill workouts with a balanced diet, strength training, and proper hydration can significantly enhance results. 

While spot reduction isn’t possible, creating a calorie deficit leads to overall fat loss, including a slimmer waist over time.