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.
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).
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).
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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
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).
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.
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).
Week 1 – Get Moving
Week 2 – Start Working Out
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Week 3 – Increase Intensity
Week 4 – 10K Steps Champion
Read more: Is There a Walking Workout That’s More Powerful Than Jogging?
Our previous article covers everything you need to know about 4-week walking plan for beginners.
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). 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). 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). 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).Frequently Asked Questions
Will belly fat go away with a consistent treadmill workout?
Where will you lose weight first?
Is a bike better than a treadmill?
What will happen if I do 30 minutes on the treadmill every day?
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.
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