How to Lose Weight on the Treadmill
Treadmills are the right choice for those who want to lose weight. It may appear to be a ‘cliché’ you can find in running books or dedicated articles, but it’s true, as long as you know all the details.
Before I explain how treadmills can help you in this quest, I must tell you about the ‘target heart rate’ and ‘fat burning zone’.
The target heart rate equals 60% — 90% of your maximum heart rate. And your fat burning zone equal 75% — 90% of your target heart rate zone.
The rule is simple: if you want to lose weight by running, than you must be sure that while you exercise, your heart rate is in your fat burning zone (for minimum 30 minutes).
If you want to calculate by yourself the value of the target heart rate, you just need to know your maximum heart rate, which is based on these general formulas:
Maximum Heart Rate for men = 220 – age
Maximum Heart Rate for women = 226 – age
Or you can know your maximum heart rate and your target heart rate after you consult your physician.
Or you can buy a treadmill that allows you to insert your age and weight in the console, so it calculates your target heart rate and your fat burning zone by itself. I will get to what treadmills can do that later.
Monitoring all these details can be difficult to do while you run outside. That is why very often people say: ‘I run daily but I don’t see any difference. What am I doing wrong?’ Here is when running on treadmills can be really helpful, and extremely efficient.
As I said above, there are treadmills that monitor your target heart rate and your fat burning zone while you workout. These are the treadmills that allow you to insert your age and weight in the console before you start exercising.
More than that, these treadmills change automatically speed and incline of the treadmill so you remain in this zone without any additional hassle. All you have to do is have a heart rate reading connected (a wireless chest strap is the most recommended) and run, run, run.
If you are a beginner, you must focus first on building endurance and aerobic fitness. After 3–4 weeks of training, you should be ready to raise the intensity level and do treadmill weight loss workouts efficiently.
Beginner Workout:
Duration: 20 minutes
How often: 3–4 times a week
How long: 3–4 weeks
Target heart rate during warm up and cool down: 55% — 65% of your max heart rate
Target heart rate during exercise: 65% — 75% of your maximum heart rate.
Exercise:
Warm up: duration 2 minutes, incline 0%, speed 1mph. Add another 2 minutes at incline 0.5% and speed 1.5mph
Segment 1: duration 30 seconds, incline 1.5% and speed 2mph
Segment 2: duration 30 seconds, incline 1.5% and speed 2.5mph
Segment 3: duration 30 seconds, incline 1% and speed 3mph
Segment 4: duration 30 seconds, incline 0.5% and speed 3.5mph
Segment 5: duration 30 seconds, incline 0.5% and speed 4mph
Segment 6: duration 30 seconds, incline 0.5% and speed 3.5mph
Segment 7: duration 30 seconds, incline 1% and speed 3mph
Segment 8: duration 30 seconds, incline 1.5% and speed 2.5 mph
Repeat the segments 1–8 for 5 times. Then go to:
Cool down: duration 2 minutes, incline 0.5%, speed 2.3 mph. Add another 2 minutes at incline 0% and speed 1.5mph
If you already have endurance and experience as a runner, you can start with the Intermediate Workout.
Duration: 30 minutes
How often: 4–5 times a week
How long: 3–4 weeks
Target heart rate during warm up and cool down: 55% — 65% of your max heart rate
Target heart rate during exercise: 75% — 85% of your maximum heart rate.
Exercise:
Warm up: duration 2 minutes, incline 1%, speed 2mph. Add another 2 minutes at incline 1.5% and speed 3mph
Segment 1: duration 30 seconds, incline 2.5% and speed 4mph
Segment 2: duration 30 seconds, incline 2.5% and speed 4.5mph
Segment 3: duration 30 seconds, incline 2% and speed 5mph
Segment 4: duration 30 seconds, incline 1.5% and speed 5.5mph
Segment 5: duration 30 seconds, incline 1.5% and speed 6mph
Segment 6: duration 30 seconds, incline 1.5% and speed 5.5mph
Segment 7: duration 30 seconds, incline 2% and speed 5mph
Segment 8: duration 30 seconds, incline 2.5% and speed 4.5 mph
Repeat the segments 1–8 for 8 times. Then go to:
Cool down: duration 2 minutes, incline 1.5%, speed 3.8mph. Add another 2 minutes at incline 1% and speed 2.5mph
Now you are in pretty good shape, but you can do even better. It’s time you try a workout that increases your target heart rate to 80%-90% of your maximum heart rate (which is the most efficient weight loss target zone).
Advanced Workout:
Duration: 40 minutes (minimum)
How often: 4–5 times a week
How long: 3–4 weeks
Target heart rate during warm up and cool down: 55% — 65% of your max heart rate
Target heart rate during exercise: 80% — 90% of your maximum heart rate.
Exercise:
Warm up: duration 2 minutes, incline 2%, speed 3.3mph. Add another 2 minutes at incline 2.5% and speed 4.9mph
Segment 1: duration 30 seconds, incline 3.5% and speed 6.5mph
Segment 2: duration 30 seconds, incline 3.5% and speed 7mph
Segment 3: duration 30 seconds, incline 3% and speed 7.5mph
Segment 4: duration 30 seconds, incline 2.5% and speed 8mph
Segment 5: duration 30 seconds, incline 2.5% and speed 8.5mph
Segment 6: duration 30 seconds, incline 2.5% and speed 8mph
Segment 7: duration 30 seconds, incline 3% and speed 7.5mph
Segment 8: duration 30 seconds, incline 3.5% and speed 7mph
Repeat the segments 1–8 for 10 times. Then go to:
Cool down: duration 2 minutes, incline 2.5%, speed 5.6mph. Add another 2 minutes at incline 1% and speed 3.8mph
What else you need to know. The above workouts are examples of possible settings you can apply to your treadmill so that you follow the running weight loss formula. But each body is different. So feel free to change incline and speed according to your preferences and your body’s demands. For example, if you don’t like running fast, you can use higher incline. The level of effort is the same and you still lose weight as long as you are in your fat burning zone.
I promised I would tell you what treadmills have the target heart rate system calculations included in the console. I personally like Schwinn Treadmills and Livestrong Treadmills. They come with a decent price, good warranty, strong components and efficient weight loss workouts.
Anna Ursu is a runner and treadmill tester for RunReviews.com, a site where you can find more details about treadmills and workouts.
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More from: Anna Ursu
Anna Ursu started running 5 years ago and this helped her improve her health and lifestyle in unexpected ways. At the beginning running was just a curiosity. Now she is addicted to this sport and she can not see her life without it. Her workout routine includes running on treadmills most of the time, mainly because it is convenient. But in time, as she started testing treadmills for RunReviews.com, she discovered that treadmills come also with advantages..
Through her work she wants to help people discover the benefits of running, no matter what workout type they prefer. In the end, the purpose of a runner must be to run, and have fun. The rest of a runner's story will write itself.
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So glad I found this after googling how to lose weight on a treadmill.
I tried the intermediate workout today. It was pretty tough towards the last 5 mins, but SO worth it.
It also made treadmill running something that isn’t so dreadful because of the need to switch up the pace every 30 secs. and having to keep track of time!
Loved it! Thanks for this.
@Andrea, thank you so much for the comment. I’m really happy you enjoyed the workout. Happy running!
Just bought a treadmill and needed help! You are a lifesaver..thank you so much!!!!
@Carol — thank you for the kind words. You’re very kind. If you need more help with the treadmill, write me anytime (anna @ runreviews.com)
Hi, i was just having a look at your Program, when do you have your rest period in between the run’s, and how long is the rest period for?
Thank you.
Hi Neil. Thank you for the comment.
You can slow down to a recovery pace anytime during the workout if you need to stop, or every 5 minutes of intensive run.
The recovery duration should be 3–5 minutes. If you’re a beginner, decrease speed to 3 mph. If you’re an intermediate runner, slow down to 4mph. Take incline down to 1–2% percent in either case.
If you want to stop at anytime during the exercise, decrease speed to the recovery pace for 5 minutes or to the cool down pace for the same period of time. After you catch your breath and your pulse returns to your regular beat, you can stop the treadmill.
If you need more help, write me to ****@**********.***
Happy running!
hi! very very good subject! my language is not english but this subject is the first subject that I understand it.because my language is persian.thank you.
I exercise on our treadmill for about 4 days a week for about 30–50 mins, or at least 8 laps on speed 3.5, incline 2–4. Good workout! =)
Sounds like a good walking workout. Any exercise is better than no exercise at all. Enjoy your treadmill.
Just got a treadmill last week and can not wait to give this a try. Bringing sexy back!!! :-)
Brandi, thank you for the comment. Enjoy the treadmill and the hard workout. Commitment (always) pays off.
I just did the beginner for the first time. I wanted to stop after 4th time but I push through and finish all 5 times. Good workout and I am so proud of myself!!!
Thank you
Ida, thank you for the comment. I’m thrilled you enjoyed the exercise. Happy running!
Hi,
I can only walk on the treadmill. I use 6% incline and speed –4. Will it help me to lose weight? Also, will it build up muscles in my body or legs? Please advise.
Hi,
I can only walk on the treadmill. I use 6% incline and speed –4. Will it help me to lose weight? Also, will it build up muscles in my body or legs? Please advise.
I am a beginner on the treadmill, will this workout show results in weight loss, and if so how quickly. Thanks
I started the beginner program 3 weeks ago. I absolutely love it! The time goes by very quickly and after 3 weeks I have a lot more endurance. I am pushing myself further every workout. This week I am ready to start the intermediate program. I am setting a goal for a 5K mid spring. Do you think this is a good training tool to help reach my goal? Thank you!
I love the treadmill and now do the advanced workout which i have built up to and i feel great, i can now easily run 5k-12k, it has also helped my cholestorol and definently improved my well being as well as my weight which i’ve lost 2 stone since the middle of Dec, i recommend the treadmill to anybody.
I have been using a treadmill the last week to both lose weight and increase my endurance for ball season. Would you be able to tell me if I am doing the right things. Right now my workout is 35min long, I run a steady 4.8MPH, during which only the incline changes. I start at 3.0% and my program changes it steadily up to 7.0% and then down and up again, I usually add 2 — 2min walking periods at 3.0 MPH mixed in to breathe, usually at 5.0% incline.
I have also recently changed so the last minute I set my speed to 8.0MPH and 5.0% incline.
I am a 37 year old male, 5′-10″ and 200lbs. My target weight is 185lbs at this moment. Any help you could give me is appreciated. Really enjoyed the article.
I have a question.… do you have to run, or walk on the treadmill to lose weight?
Hey I’m a 300 lb guy, I’ve been running 5 days a week, 4 weeks now. Now granted I’m not ur average 300 lb big guy, I’m a tad bit muscular, lol.
But usually I do a speed of 3.0 and incline from 3–6
Idk what I should do to get an effective workout. My target heart at the end of workouts are about 163–169. Max at 181.
Please help.
P.s. no weight has been loss via scale, people say I’m loosing, but I also do lift weights
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