Treadmill 10,000 Steps: Your Guide to Crushing the Step Challenge

Treadmill 10,000-step workouts are an excellent way to hit your daily step goal. You can achieve this target regardless of the weather and even when you’re busy, as there’s no need to leave your home. Whether you’re joining a 10,000-step challenge on social media, looking to enhance your weight loss program, or just trying to get more exercise each day, the treadmill is your go-to companion.

What Is a Treadmill 10,000 Steps Workout?

A treadmill 10,000-step workout involves walking or jogging on a treadmill until you hit 10,000 steps, which is roughly the equivalent of 4 to 5 miles for most people. Reaching a specific number of steps per day is the foundation of many fitness goals and is also a popular part of the four-week walking plan for beginners. It’s a measurable and achievable way to build consistency and cardiovascular endurance (1).

Can I Lose Weight Walking on a Treadmill?

Walking 10,000 steps on a treadmill consistently can create a calorie deficit, which is when you burn more calories than you’re consuming. This is an important part of a weight loss program. Combined with a balanced diet and daily exercise, walking on a treadmill is a proven way to shed pounds (2).

How to Lose Weight on a Treadmill in 2 Weeks

•         Perform 10,000 steps on a treadmill 5-6 days per week.
•         Alternate between brisk walking and a slower-paced recovery walk.
•         Add a slight incline to increase the intensity when your body is ready.
•         Eat a protein-heavy balanced diet and stay hydrated (3).
•         Track your progress in a notebook or with a fitness-tracking app.

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How Long Does It Take to Reach 10,000 Steps on a Treadmill?

The time you spend walking 10,000 steps will depend on your pace. If you maintain a brisk pace of approximately 4.0 mph, you can expect to finish in around 60 minutes. Traveling at a slower 2.5 mph pace will increase this time to roughly 90 minutes.

To reach your goals, you can break your walking time up into multiple smaller sessions throughout the day (4).

Read more: 5-Minute Walking Workout: A Quick Boost for Body and Mind

How Many Calories Does 10,000 Steps on a Treadmill Burn?

The number of calories you’ll burn during your treadmill walk will depend on several factors, including your age, weight, fitness level, and the incline you’re using. However, most people can expect to burn 300-500 calories during a 10,000-step challenge (5).

What Is Equivalent to 10,000 Steps on a Treadmill?

Walking 10,000 steps on a treadmill is roughly equivalent to a 4-5-mile walk, a 45-60-minute bike ride, 30-45 minutes of jogging, or 2-3 hours of leisurely walking around your home or office (6). If you’re curious how to get 10000 steps a day, check out our earlier article.

What Is a Good Indoor Walking Challenge? 

A good indoor walking challenge will keep you motivated, suit your fitness level and living space, and gradually increase your movement as you progress. You don’t need a treadmill, but you can use one if you have one (7).

Example 4-Week Walking Plan for Beginners

Week 1 – Get Moving

1.     Aim for 5,000 daily steps.
2.     Get into the habit of walking by doing it during phone calls and TV commercials.
3.     Set an hourly timer to walk for 5 minutes.

Week 2 – Start Working Out

1.     Increase your number of daily steps to 7,000.
2.     Add a 15-minute daily walking workout.
3.     Start walking in place as you perform activities such as preparing dinner and brushing your teeth.

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Week 3 – Increase Intensity

1.     Increase your daily steps to 8,000 to 9,000.
2.     Perform a 20-30-minute walking workout with the goal of breaking a light sweat.
3.     Start adding in some star climbing if you have stairs.

Week 4 – 10K Steps Champion

1.     Increase your daily steps to 10,000.
2.     Try to add more intensity to your 30-minute walking workouts with more stair climbing or step-ups.
3.     Increase the pace of all your stepping activities.

Read more: Is There a Walking Workout That’s More Powerful Than Jogging?

Tips for Improving Your Workout

•         Use a step tracker. Many free options are available on smartphones. You can also purchase a smartwatch, such as a Fitbit, to keep track of your goals and achievements.
•         Join fitness groups and social media with similar goals. Adding friends can help you stay motivated and will keep you accountable.
•         Set up small courses or step zones around your home to motivate you to exercise as you perform daily activities.

How to Get 10,000 Steps a Day

1.     Start your day with a 10-minute walk to get your blood flowing and clear your mind.
2.     Walk around your home whenever you’re on a call.
3.     Take longer routes to get where you’re going, whether around your home, to the office, or while shopping.
4.     Walk in place around your home during commercial breaks of your favorite TV episodes.
5.     Break longer walks up into three or four sessions in the morning, afternoon, and evening.
6.     Take a 10-minute walk after eating to help boost digestion.
7.     Aim to walk for at least three to five minutes every hour instead of sitting for long periods.
8.     Try using a walking workout video to help you stay motivated and pass the time while you’re exercising.
9.     Park further away from the entrance when going to work or visiting a store.
10.   Always track the exercise you do so you can see your progress over time. This will help motivate you and enable you to see if you’re reaching a plateau and need to pick up the intensity (8).

Our previous article covers everything you need to know about 4-week walking plan for beginners.

Frequently Asked Questions

• Will belly fat go away with a consistent treadmill workout?

Walking 10,000 steps on a treadmill every day can reduce overall body fat, particularly when it’s paired with a protein-rich calorie deficit diet that’s low in saturated fat and sugar. This reduction in overall fat and calories can reduce belly fat, but spot reduction isn’t possible (9).

• Where will you lose weight first?

When you’re in a calorie deficit, which causes your body to go into weight loss mode, you’ll start to see the weight come off roughly in reverse to how you put it on. Most people will start to notice less fat on the face, arms, and chest, but everyone is different (10).

• Is a bike better than a treadmill?

Both biking and walking have benefits that can help improve your health. Bikes are low-impact and can be better for those with joint issues, while treadmills mimic natural walking. With a treadmill, it’s easy to track your number of steps per day and formulate a consistent routine (11).

• What will happen if I do 30 minutes on the treadmill every day?

Spending 30 minutes on the treadmill every day will help you see improvements in your cardiovascular health, energy levels, and overall mood. It’s also likely that you’ll start to experience some weight loss over time, as long as you monitor your food intake (12).

The Bottom Line

Treadmill 10,000-step workouts are a powerful but convenient way to stay active, burn calories, and develop a routine, regardless of your fitness level. They offer a measurable yet flexible path to improving your health and can turn simple daily steps into long-term results.