Best Treadmill Workouts for Weight Loss

A well-designed treadmill workout is the key to burning fat efficiently. While routines provide structure, specific workouts can enhance your fat-burning potential. Here are the best treadmill workouts for weight loss, based on different intensity levels, durations, and training objectives.

1. Beginner Treadmill Workouts for Fat Loss

Goal: Focus on building stamina and gradually increasing the intensity. These workouts are low-impact but still effective at burning calories and improving endurance.

Walk & Burn Workout (30 Minutes)

Warm-up: 5 min at 3.0 mph, 0% incline
Workout:
- 5 min at 3.5 mph, 2% incline
- 5 min at 3.8 mph, 3% incline
- 5 min at 4.0 mph, 4% incline
- 5 min at 3.5 mph, 2% incline
- 5 min at 3.0 mph, 0% incline
Cooldown: 5 min slow walk at 2.5 mph

This routine focuses on gradually increasing intensity with incline, which makes it suitable for beginners. By keeping the workout dynamic with changes in speed and incline, it increases calorie burn without risking overexertion.

2. Intermediate Treadmill Workouts for Fat Loss

Goal: Boost your cardiovascular fitness while intensifying calorie burn. These workouts include higher-intensity intervals to get the heart pumping and maximize fat loss.

Interval Walking Workout (35 Minutes)

Warm-up: 5 min at 3.5 mph, 1% incline
Workout: Alternate between 2 minutes fast walking (4.0 mph) and 1 minute brisk walking (3.5 mph) for 20 minutes
Cooldown: 5 min at 3.0 mph, 0% incline

This workout is ideal for those who are comfortable walking and want to add an interval training element to their routine. By alternating intensities, it helps you burn more fat while keeping the workout manageable.

Incline Intervals (35 Minutes)

Warm-up: 5 min at 3.5 mph, 1% incline
Workout:
- 1 min at 4.0 mph, 7% incline
- 1 min at 3.5 mph, 3% incline
- Repeat for 8 rounds
Cooldown: 5 min slow walk at 2.5 mph

This workout uses incline to increase the challenge while keeping the pace consistent. It’s excellent for toning legs and improving endurance.

3. Advanced Treadmill Workouts for Fat Loss

Goal: Challenge your body with high-intensity intervals, sprints, and longer durations to maximize calorie burn and fat loss.

HIIT Sprinting Workout (20 Minutes)

Warm-up: 5 min jog at 5.0 mph, 1% incline
Workout:
- 30-second sprint at 9 mph, 0% incline
- 90 sec rest at 3.0 mph, 0% incline
- Repeat for 8–10 rounds
Cooldown: 5 min walk at 3.0 mph, 0% incline

High-intensity interval training (HIIT) sprints help to boost metabolism and burn fat even after the workout is over. This workout is intense, so it’s best for advanced treadmill users.

Incline Hill Intervals (30 Minutes)

Warm-up: 5 min at 3.0 mph, 1% incline
Workout:
- 2 min at 4.0 mph, 8% incline
- 1 min at 3.5 mph, 4% incline
- Repeat for 8 rounds
Cooldown: 5 min slow walk at 2.5 mph

This workout is excellent for toning your legs and glutes. The constant incline variations keep the workout intense, improving both aerobic and anaerobic capacity.

4. Ultra-Intense Fat-Burning Workouts

These ultra-intense treadmill workouts are designed for those looking to truly challenge their endurance and calorie burn and push their limits.

StairMaster Treadmill Intervals (25 Minutes)

Warm-up: 5 min at 3.5 mph, 2% incline
Workout:
- 30 sec at 9 mph, 10% incline
- 90 sec rest at 3.0 mph, 3% incline
- Repeat for 6–8 rounds
Cooldown: 5 min slow walk at 2.5 mph

This workout maximizes calorie burn by combining high-speed sprints with high inclines, creating an incredibly efficient fat-burning session.

Endurance Run (45 Minutes)

Warm-up: 5 min at 4.0 mph, 1% incline
Workout: Jog at 5.5 mph, 2% incline
- Gradually increase incline by 1% every 5 minutes until reaching 10% incline at the 35-minute mark
Cooldown: 5 min slow walk at 3.0 mph

This endurance-based workout helps you build stamina and endurance while burning fat at a steady pace.

5. Treadmill Workout with a Focus on Core and Glutes

For those who want to specifically target their core and glutes while using the treadmill for fat loss, adding walking lunges and other movements to your workout can be highly effective.

Lunge Walk Workout (30 Minutes)

Warm-up: 5 min at 3.0 mph, 1% incline
Workout:
- Alternate between walking lunges and brisk walking (1 minute lunges, 2 minutes brisk walk) for 20 minutes
Cooldown: 5 min slow walk at 2.5 mph

This workout targets the glutes and thighs while increasing calorie burn. It’s best to use the treadmill at a very low speed to perform walking lunges safely.

6. Virtual Treadmill Workouts

With advances in technology, virtual treadmill workouts are becoming a popular choice for fitness enthusiasts. Programs like Zwift, Peloton, and iFit provide immersive experiences that make running or walking more enjoyable and engaging. These virtual programs often include guided workouts with a trainer, scenic routes, and data tracking to help you stay motivated.

Example Virtual Workout:

Warm-up: Virtual 5-minute scenic walk
Workout:
- 10 minutes jogging, with incline adjustments every 2 minutes
- 10-minute sprints with varying incline
- Cool down with scenic route walking for 5 minutes

Tips for Getting the Most Out of Your Treadmill Workouts

Mix It Up: Don’t rely on the same workout day after day. Vary your speed, incline, and workout type for maximum fat-burning results.
Push Your Limits: Challenge yourself during sprint intervals, incline workouts, and HIIT sessions to get the most out of your treadmill routine.
Track Your Progress: Use apps or heart rate monitors to track your calories burned, time, and intensity. Adjust your workouts based on your progress.
Focus on Form: Maintain good posture, especially when running or walking on an incline. Keep your back straight, shoulders back, and core engaged.