Treadmills are one of the best ways to lose weight. You can work out on your own time, and keep track of how many calories you have burned, how many minutes you have worked out, and what intensity.

You can measure these parameters almost accurately, once you have set up your treadmill for your height and weight. You can then monitor the number of calories that you have burned and you can estimate the amount of time that you would need to lose weight…

But today losing weight is not the question, the question is how to lose 10 lbs on a treadmill in 30 days or less…

10 lbs seem to be a big number to lose, but it is doable. When you are trying to lose weight, losing around 1 to 2 lbs of weight per week is considered healthy. So, if you consider a month, that is around 8 lbs considering a month has four weeks. 

So, to lose 10 lbs in a month you will have to lose slightly more than 2 lbs per week. Precisely, you will have to lose 2.5 lbs per week and still we will have a couple of days buffer.

How To Lose 10 lbs on a treadmill in 30 days Header image

How to lose 10 lbs on a treadmill in 30 days?

To lose 10 lbs on a treadmill in 30 days, you need to burn 1200 calories per day. This can be done by running on a treadmill for 40 min at an average speed of 5.4 mph or by combining calorie deficit along with a lesser amount of treadmill running.

1 pound is equivalent to 3500 calories and 10 lbs will be equivalent to 35000 calories.

If you are not sure how I arrived at this conclusion, let’s do some basic math…

1 lb fat is equivalent to 3500 calories. In other words, if you burn 3500 calories, you would be losing 1 lb.

Now, to lose 10 lb in 30 days, you need to burn 35000 cal in that month.

Now, dividing 35000 by 30 days, it comes to 1166 or close to 1200 cal every day.

The next question is, how will you burn 1200 calories per day as it is a bit tedious and time-consuming.

You have a couple of options to achieve this. You can do this by controlling the amount of calorie intake or by running on a treadmill or combining these two.

Below we will check out all the options…

How to lose 1 pound or more through eating?

To lose 1 pound through eating, you will have to go on a calorie deficit of 500 calories per day, which is equal to 3500 calories in a week. Increase the calorie deficit in proportion to the amount of weight you want to lose in a week.

However, since we are trying to lose 10 lbs in a month, we will try to lose 1.25 lbs of weight through eating.


Just bear with it, all of this will make sense in the end when we put all the pieces of the puzzle together…

To lose 1.25 lbs through eating, you will have to have a calorie deficit of 4375 calories in a week or 4375/7 = 625 calories in a day.

How will you do that?

You need to reduce your amount of food slightly. You don’t want to go overboard with this step as this will make you weak and you will not be able to carry on with the next step.

If you are out of ideas on how to cut calories, I’ll share some methods that helped me…

  • Swap cookies with a handful of roasted nuts like groundnut or Bengal gram.
  • Take black coffee or green tea without sugar and milk.
  • Use a smaller size plate while eating.
  • Drink a glass of water before eating every meal.
  • While eating listen to your stomach for fullness signals and stop immediately once you receive them.
  • Increase protein intake in your food.

You need not implement all of them, but a couple of them followed diligently will help you reduce 1.25 lbs in a week.

The part is where you bring in the treadmill…

How to lose 1 pound or more through a treadmill?

To lose 1 pound through a treadmill, you have to burn 500 calories per day, which is equal to 3500 calories per week. The time that you will need to burn these number of calories is dependent on your weight, gender, age, height, and intensity.

However, since our requirement is to lose 1.25 lbs per week, we have to burn 625 calories per day or 4375 calories per week which is the same as the amount of calorie deficit that we are following in the above step.

Combining these two steps of a calorie deficit and exercising on a treadmill, you will be able to lose around 2.5 lbs per week or 10 lbs in 30 days.

If you are not sure how much you need to run or walk on the treadmill, use this calculator. It is designed for the treadmill and will provide you with the number of calories burned based on incline %, speed, time, distance, and weight.

To use the calculator you fill in the required details and scroll down to check the number of calories burned. If it is less than the desired amount of calories burned, adjust the input so until it matches the desired number. Just, don’t change the weight for obvious reasons…

Now, that you have the number of minutes and the approximate intensity that you need to run on a treadmill, you need to break it up into a proper plan.

You can do it by yourself or you can use the below plan which is already broken up by the minute, speed, and incline so that you can follow it easily.

Also, at the end of each segment of exercise, there is the number of calories given that will be burnt. This will help you to do a quick mental check if you are on the correct track or not.

Treadmill running plan to lose 10 lbs in 30 days…

This treadmill plan starts off slow so that you get warmed up properly and gradually becomes intense…However, in the last segment, it again slows down to provide you time to cool down…
Time (mins) Speed (mph) Incline % Calories Burnt Comment
5 3.5 0 40 Warm-up
3 6 0 39 Jog
10 9 0 187 High-speed running
3 6 0 39 Jog
5 4 3 50 Jog
10 6 3 144 Run
5 5 8-10 72 Run
2 4 3 20 Jog
5 4 0 45 Cooldown
You can download the plan below as well…
how to lose 10 pounds in a month on a treadmill? Here is the exact plan that will help you to lose 10 lbs on a treadmill in 30 days.

how to lose 10 pounds in a month on a treadmill? Here is the exact plan that will help you to lose 10 lbs on a treadmill in 30 days.

This calculation for a person weighing 160 lbs. The calorie burn is dependent on age, gender, and body weight.

Excluding the warm-up and cool down, this is a 40 min plan. You can follow this plan 5 times a week. Take off on the weekends…

Also, on the rest days, go for a casual stroll and try to reduce the calorie intake further.

If you repeat this routine, consecutively 2 times, you will be able to burn more than 1200 calories which is equivalent to the number of calories you need to burn to lose 2.5 lbs in a week or 10 lbs in a month.

However, this can be a very intense workout, if you are doing it at a stretch. I would advise against that especially if you are a beginner.

If you still want to do that, one way to do this is to split your workout into two.

However, it is best to stick to the original schedule as any changes may disrupt your recovery.

If you want to explore some more treadmill workout routines, before settling on one, here are some of them:

Can a beginner use a treadmill for a month to lose 10 lbs.?

That will be a ‘No’. Beginners have a lot of enthusiasm but their endurance is not very high. It is evident that you need to stretch beyond your capacity to burn 1200 cal daily. As a beginner, your body is not really prepared for this. Even if you could do it for a couple of days, it gets harder day by day as your body gets too stressed. Also, your body needs some time to adjust to any sudden change in your activity and lifestyle. Plus you are at risk of developing overuse injuries like Plantar fasciitis, Achilles tendonitis, etc. So slowly get into any activity so that your body could respond appropriately. Otherwise, this could just upset your metabolism cycle.

Precautions to take while trying to lose 10 pounds on a treadmill

Hydrate well before the workout A long-duration run will increase your core temperature. As a result, your body will start to sweat to lower the body temperature. This excessive sweating can cause dehydration, dizziness, and exhaustion. It is very important to hydrate well before running. Also, carry a bottle of water and take small sips in between. An electrolyte-based drink also helps in overcoming mineral loss during the run. In fact, drinking water throughout the day is the best way to compensate for it. Eat before the workout Never ever workout an empty stomach. This is a common mistake that many runners make. I don’t mean having a large meal immediately before running. It is like having a small snack 30-40 min before you start. Eating a small portion will prevent fatigue and gives the stamina to complete the workout. A small banana, apple, a handful of nuts, or a small portion of cereal are some easy options. Also, add a cup of black coffee to the mix and you have the perfect pre-workout drink. Plan a post-run meal in advance Always eat within 20-30min after completing your workout. A balanced diet consists of 70% carbs, 20% proteins, and 10% fat. It is a good idea to plan your post-run meal in advance. Else you will end up having a high-calorie snack and wasting your effort. Include lots of fruits and green leafy vegetables in your diet. Fruits rich in Vitamin C bring down inflammation and helps in recovery. Take enough rest Taking rest is the best way to recover from workout stress. Unless the recovery is not proper, you will not be comfortable running the next day. Warm-up before running Many times we overlook the warm-up. Warm-up is essential if you want to prevent injuries. If you plan to work out in the morning, your body temperature is low. When you work out, your muscles need oxygen. This oxygen comes through the blood flow in the muscles. The warm-up exercises are low-intensity exercises. They wake up the sleepy muscles and increase the blood flow through them. Here are a few
  • Shoulder rolls
  • Arms rotation
  • Hip rotation
  • Knee rotation
  • Jumping jacks
  • Squats
Post-run stretches This is as important as warming up. When you are running your entire lower body is in a rigorous motion. Some of the common and helpful stretches are:
  • Hip-flexor stretch
  • Thigh stretch
  • Hamstring stretch
  • ITB stretch
  • Calves stretch
  • Lower-back stretch
A good stretch will make your muscles rejuvenate and also help in better recovery. Place your treadmill appropriately Keep your treadmill well-ventilated. Now if it is a closed room, the lack of fresh air makes it uncomfortable for you to run long. Consult your GP We are very confident that our body will work as we want it to be. But sometimes we need to listen to our bodies. A strenuous workout like this makes your sweat badly, makes your heart rate really high, and pumps your blood hard. So, it is a good idea to visit your GP and get a thumbs up before you start. Wear the right gear So when you are working out extensively, you need the right gears. Here is what you will need Running outfits Invest in quality running apparel. Your t-shirts and shorts should be lightweight and air wick material. This will help in air circulation and keeps you vented. Ladies never ever miss getting a well-fitted and supporting sports bra. Running socks Use compression socks when you are planning to run long. They provide better support while running. Also, if you have any special foot condition like bunion or metatarsalgia, you may wear bunion socks or metatarsal pads like these. These will keep you comfortable during your runs and your feet will not revolt. [This I’m speaking from experience as I suffer from bunions (mid-sized one) and always take special care with my shoes or socks. I even use bunions pads if I’m wearing something casual and not in a mood to wear socks.] Running shoes I have already spoken about investing in the right pair of shoes. Use shoes that are well cushioned and appropriate to your foot. The shoes should not be very tight fitting at the same time not too loose. Half-inch distance between your toe and the front of the shoes should be optimum.   Related
how to lose 10 pounds in 30 days. If you want to lose 10 lbs in a month, then this is the plan your need. Stick to this workout and see the result for yourself.

how to lose 10 pounds in 30 days. If you want to lose 10 lbs in a month, then this is the plan your need. Stick to this workout and see the result for yourself.

Treadmill maintenance plan after you have lost 10lbs in 4 weeks

Oh wow!! It feels so amazing to lose weight, even a few pounds. Your jeans size drop and it is time to shop for new clothes. I have always loved this feeling. But sometimes I think what if I go back to the same size!! Very scary I must tell you. Now, that is why it is so important to manage your weight. You cannot let your efforts go for a toss. So once you have reached your dream number and you really really need to maintain it. If you are careful about diet and let’s say you are burning 200-300 cal in a day, you are heading the right way. The treadmills are great to help you through this. You can try out the different Treadmill running plans Check out the various running plans. It also includes HIIT workout and running along with exercises. I am sure it will make your workout challenging and interesting. Related  Treadmill Running Plans

Will a manual treadmill provide you with a more effective weight loss?

The treadmill can be broadly categorized as motorized or manual.

As the name suggests in the motorized treadmill, it is the motor that moves the belt.

In a manual treadmill, the action of your feet against the deck makes the belt move.

So the faster you move the faster the is the belt moving.

Some studies say, that at the same speed more effort is required in a manual treadmill than in a motorized one.

In fact, it is as high as 30%.

The greater the effort, the more effective is the workout.

However, a person may walk slowly and minimize the effort.

This is usually the case with a newbie.

They are not really aware of their potential and may walk slowly.

Looking to lose 10 lbs in 30 days? Here is the exact 10 lb weight loss plan to start with. You can use this treadmill plan to lose 10 lbs in a month.

Looking to lose 10 lbs in 30 days? Here is the exact 10 lb weight loss plan to start with. You can use this treadmill plan to lose 10 lbs in a month.

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.