Treadmills are great for weight loss. You will also see results in a short amount of time.

Also, nowadays they come with a lot of pre-programs and are fully automatic.

One of the best in this category is 3G Cardio 80i Fold Flat Treadmill

We recommend it as a very good piece of equipment.

However, to follow the below plan, you don’t need a fancy treadmill.

In fact, you don’t even need to own one. If you have access to a treadmill then that’s it.

So, without further ado, let check the steps for how to lose weight fast using a treadmill? 

Do you want to try some fat burning treadmill workout? Here are some treadmill workouts for beginners to lose belly really fast. Try these treadmill exercises if you want to lose weight really quickly.

Do you want to try some fat burning treadmill workout? Here are some treadmill workouts for beginners to lose belly really fast. Try these treadmill exercises if you want to lose weight really quickly.

How to lose weight fast using a treadmill?

So, you have decided to lose weight. Congratulation.

But let me be totally honest with you. It will not be an easy task.

It will be challenging and physically demanding. But whatever may be the case, don’t give up.

So, let’s start.

If you want to lose weight fast using a treadmill, here are the exact steps that you need to follow:

Step 0: Let’s do some maths

To lose weight, your heart rate should be increased to your fat-burning zone.

To calculate that, first you need to know your target heart rate zone.

Target heart zone

  • Men’s target heart rate zone = 220 – age
  • Women’s target heart rate zone = 226-age

Next, you need to calculate your heart’s fat-burning zone.

It is not as complicated as it sounds.

Your heart’s fat-burning zone is somewhere around 75% to 90% of your target heart zone.

Heart’s fat burning zone

  • Men’s heart fat burning zone (Min) = (220-age)*0.75
  • Men’s heart fat burning zone (Max) = (220-age)*0.9

And for women’s, it will be,

  • Women’s heart fat burning zone (Min) = (226-age)*0.75
  • Women’s heart fat burning zone (Max) = (226-age)*0.9

While running, if you can keep your heart rate within these ranges, then you will lose weight.

Also, you need to burn at least 300 calories per day to lose weight. At this rate, you will lose around 1 pound per week.

One word of caution: Please consult your physician before starting any workout routine.

Also, to lose weight, the workout is not enough, you need to control your food intake also.

Especially, you will have to develop healthy eating habits. But before we start on the actual workout plan, here are some prerequisites:


Before you start off with this exercise routine, make sure you have the following with you

☑️ A proper running shoe suited to run on the treadmill

☑️ 30 min of uninterrupted access to a treadmill

☑️ A heart rate monitor or a fitness band with a heart rate monitor (some treadmills comes with built-in HRM)

Our recommendations

We want to help you follow the below steps as easy as possible so that you can get a positive output faster.

These recommendations will help you start off right away. However, you can succeed with this plan without these products also.

These will just make your life way easier.

Best running shoes for a treadmill runASICS Gel-Venture 6

The best treadmill for home with heart rate monitor – 3G Cardio 80i Fold Flat Treadmill 

Best heart rate monitor (Optional, if your Treadmill has one built-in) – Polar Ft1 Heart Rate Monitor

Step 1: Start with this workout

If you are an intermediate or an advanced runner, start by running 30 min on the treadmill.

Also, you need to do this for 3-4 days a week for 2-3 weeks.

Try to maintain your heart rate in the fat-burning zone.

For a beginner, this amount of intensity will be tough to maintain.

So, start by running for only 15 min a day and at 50 to 60 percent of your heart’s fat-burning zone.

Do this for 2-3 days a week for 2-3 weeks.

After that, add 5 mins more to your workout plan and repeat the process until you reach 30 min a day quota.

Once, you have reached 30 min, now start increasing your workout intensity until you reach your target fat burning zone.

To be honest, you may not see a drastic result initially, but you will be able to build up your endurance.

Also, you will get into the habit of running and your body will gradually get adjusted to your new normal.

Step 2: Add hills

Once you start working out on a regular basis, your body will get used to it.

Your need to break that plateau if you want to keep on losing weight.

The only way to break it is to increase your workout intensity.

So, adjust your treadmill at an incline and start running.

You should do this only once a week as this will be very challenging for your body.

To set the treadmill at an incline, you can follow any of the two methods.

You can use your treadmill’s built-in hill program or you can adjust the incline manually between 2 and 4

As always, start with a lower intensity and go for a 2.

You should perform your regular running workout on this incline.

Which means running for 30 min at your targeted fat burning zone.

Otherwise, you will not get the desired result.

Step 3: Work on your endurance

This means sustaining your running pace for a longer duration.

The more you run, the more endurance you build.

But this can also lead to injuries. So, be cautious.

Typically such sessions will be for 40 to 60 mins.

Your pace will be slower, but keep moving until the timer is done.

By the end of it, you should have burnt at least 300 calories, if not more.

Do this once a week, not more than that.

Also, at times it will be hellishly boring to run a treadmill.

Here are some ways to liven up your treadmill sessions.

Also, this article will help you learn how to run longer without getting tired.

Caution: Don’t overdo your endurance runs. Stick to the above routine.

Else your body will lose its capability to lose fat and you will not see any movement of the scale needle.

How to lose weight with treadmill? Here are some weight loss tips that you can use for your treadmill workouts. They will help you to lose weight fast.

How to lose weight with treadmill? Here are some weight loss tips that you can use for your treadmill workouts. They will help you to lose weight fast.

Step 4: Interval training

Adding intervals to your running will speed up your weight loss.

All you need to do is run faster in bursts of 30-60 secs.

This also, keeps your rate of fat burning high for the entire day.

The basic idea is to increase your pace for 30-60 secs.

So, if you walk, add jogging intervals.

If you jog, add sprints.

All the treadmills these days come pre-programmed for intervals.

If yours don’t, then add one training yourself.

Here is the plan you need to set up:

Warm-up –  5 to 10 min

Increase your speed by 25% for 30 to 60 sec.

Run at a normal pace for 60 to 90 seconds.

Repeat the faster run.

You should do this for 30 to 45 min.

This time includes both your warm-up and 5 to 10 min of cool down.

But again, don’t convert every treadmill running session into an interval training session.

You will end up injured and will have to stop your training.

Step 5: Control your portion

I know, I know. You are ready to pounce on me now.

But don’t hit me yet. This advice is cliche, but it works.

Your weight loss has two components to it.

1) Do exercise – Don’t go beyond 60 min per day with one rest day in a week

2) Eat right – Include foods that are clean and will build your stamina. Also, reduce your plate size.

The exercise you are already doing. However, it contributes to only 30% of weight loss.

Controlling your portion will do the rest 70%.

But be clear that, I’m not saying that you starve yourself.

On the contrary.

Eat small portions ever 2-3 hours of the day. Also, drink at least 2 liters of water every day.

If you want you can keep a food diary to monitor your meal.

This will help you to be on track.

If you fall from the bandwagon, just jump right in.

Don’t abandon the program and quit.

Also, include foods in your diet that will help you to build your stamina.

Here are some foods that are recommended for runners to build stamina.

Also, if you do it correctly, you will be able to increase your stamina in only 2 weeks.


You can effectively lose weight while running on treadmills. However, you need to follow a step by step approach as explained above.

Otherwise, you will beat around the bush and will never see any real results.

What else?

Be consistent. You can buy a fully equipped treadmill like 3G Cardio 80i Fold Flat Treadmill but don’t use it as often.

What will happen? Nothing.

The key component of your weight loss is you. Nothing or no one else.

So keep working towards your goals and never give up.

You will reach there in no time.

Madhusree Basu

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.