“The treadmill works the largest muscle groups in your body (legs, quads, hamstrings, and glutes), so it can be a great way to train lower body strength and your cardiovascular system,” says Albert Matheny, MS, RD, CSCS, certified strength and conditioning coach and Chief Operating Officer at ARENA Innovation Corp. “It is also weight-bearing, which is good for bone density.” And the treadmill is accessible for all fitness levels. “Regardless of your fitness level, the treadmill puts you in control of the speed and incline adjustment during your workout,” says Anel Pla, CPT, Certified Personal Trainer at Five Point Zero Fitness. “The treadmill keeps your muscles guessing and your metabolism firing thanks to speed, incline, intensity and duration,” says Jill Anzalone, CPT, a group fitness and personal trainer based in Massachusetts. “In other words: endurance, strength and power.” And if your goal is weight loss, hopping on the treadmill is a great tool to help you, as documented by the TikTok famous 12-3-30 workout. Trainers agree that the treadmill is an excellent weight-loss companion. “Hit the treadmill to burn off some fat and boost endorphins. Burn fat with low-intensity movements such as walking on a higher incline or boost endorphins by opting for some sprint work!” says Jennifer Blackburn, CPT, a group fitness instructor and NASM certified personal trainer onMoxie. In addition, the treadmill is an effective, safe choice for HIIT (High Intensity Interval Training) workouts.“HIIT is going to give you the best bang for your buck! A workout that consists of shorter bursts of time with higher speeds and with a treadmill we can not only add speed, but change our incline, which expends even more calories,” says Blackburn. Adds Pla, “During HIIT your body will use fast-twitch fibers, which pushes the body to burn more fat and build more muscle.” As you continue to develop your endurance and speed on the treadmill, you can also start doing different variations of interval training, full-body exercises and even add weights to your treadmill training. “When you use multiple muscle groups to exercise, you will burn the most calories which, is the fastest way to lose inches off your waist,” says Pla. “Using a treadmill for cardio is great, but using a treadmill for cardio and strength is even better. While hitting the treadmill may seem boring and monotonous, it’s actually an incredibly versatile piece of workout equipment. Here are 8 great treadmill workouts that will help you achieve your weight loss goals.
Treadmill workouts for weight loss
5-minute incline treadmill walk with overhead shoulder presses
This quick 5-minute workout will also work your arms. “This 5-minute incline walk will slowly increase in speed (2.0-3.5 mph) and incline (12-15). You will need 3, 5 and 8 pound dumbbells since we are doing an overhead shoulder press drop set as you are walking,” says Pla. “Please use the weights you feel comfortable with since we are doing high reps and light weights. Keep the core tight and engage. Breath in through the nose and out through the mouth and power through.” Here’s how to do it:
- Walk 2 minutes: 2.0 mph x 12.0 incline x 50 overhead shoulder x 3 pounds- Walk 1 minute: 2.5 mph x 13.0 incline x 30 overhead shoulder x 5pounds - Walk 1 minute: 3.0 mph x 14.0 incline x 20 overhead shoulder x 8 pounds- Walk 1 minute: 3.5 mph x 15.0 incline no weight; use your hands to power you through this last one, and use the handrails if you feel any discomfort.
20-minute interval workout
“Intervals are a great activity that can be scaled to any level,” says Matheny. “Pick an easy speed where you can keep your heart rate below 60% your max heart rate, and then pick a fast speed that you can keep your heart rate between 60-80%.” Here’s how to do it: Do a 2 minute warm-up at a slow pace, followed by 16 minutes of alternating: 1 minute fast and 1 minute easy intervals. He recommends your easy interval should be done at 5-6mph, and fast intervals 7-9mph. Keep your incline at 1-1.5%.
The 75/60/30-second intervals
This tough interval workout starts with a great warmup to get your body ready. “Do a nice easy jog at 5.0 to 6.5 mph for one minute at each incline 1.0, 2.0 and 3.0. The last-minute of your warm-up, return to incline 0 but add 1.0 mph,” says Blackburn. “Then do a quick 30-second walk at an incline of 1.0. Hydrate and then begin your workout.” Here’s how to do it: -75 Seconds: At a 1% incline, run for 1 minute at a speed2.0 miles per hour above your easy warm-up speed. For 15 seconds, do a moderate walk (3.8 to 4.5).- 75 Seconds: Same speed as previous interval, but now bump it up to incline 3.0% followed by 1-minute moderate walk at incline 3.0%.- 60 Seconds: Try adding 0.5 mile per hour more than what you did in your 75-second intervals. Followed this by a 1 minute moderate walk at an incline of 1.0.- 60 Seconds: Same speed as previous interval, but bump up your incline to 3.0% followed by 1-minute moderate walk.- 30 Seconds: SPRINTS! Thirty seconds on and 30 seconds off . Do one set at incline 1.0%, incline 3.0% and incline 5.0%. Repeat this 3 times.- Cool Down: Walk for 3 minutes at incline 3.0 for the first minute; incline 2.0 for second minute; and incline 1.0 for final minute.
Incline interval sprints + treadmills plank walks
This incline workout is fast-paced and will incorporate some serious core work. “Hold on to the rails, and as soon as you gain momentum, let go and power through with your arms and legs,” says Pla. “Be careful as you come on and off the treadmill as you prepare to get into your plank position. For the plank, make sure your core is engaged and your legs are stretched behind you, butt down. Hands are firmly planted with palms down on the belt of the treadmill. Lift the right hand off the belt as the left hand pushes the belt forward, squeeze the glutes. You feel your core, obliques shoulders, and triceps.” Here’s how to do it: -Run 60 seconds on, rest 30 seconds at 6.0 mph and a 7.0 incline. Pause the treadmill, and for 15 seconds do a plank walk.- Run 60 seconds on, rest 30 seconds at 6.0 mph at 6.5 mph and a 6.5 incline. Pause the treadmill, and for 20 seconds do a plank walk.- Run 60 seconds on, rest 30 seconds at 7.0 mph and a 6.0 incline. Pause the treadmill, and for 30 seconds do a plank walk.- Run 45 seconds on, rest 20 seconds at 8.0 mph and a 5.5. incline. Adjust the speed to 0.5 mph, and for 15 seconds do a plank walk. - Run 45 seconds on at 8.5 mph and a 5.0. incline. Adjust the speed to 0.5 mph, and for 20 seconds do a plank walk. Rest 20 seconds- Run 45 seconds on at 9.0 mph and a 4.5 incline. Adjust the speed to 0.5 mph, and for 30 seconds do a plank walk. Rest 20 seconds- Run 30 seconds on at 9.5 mph and a 4.0 incline. Adjust the speed to1.0 mph, and for 15 seconds do a plank walk. Rest 15 seconds.- Run 30 seconds on at 10 mph and a 3.5 incline. Adjust the speed to 1.0 mph, and for 20 seconds do a plank walk. Rest 15 seconds.- Run 30 seconds on at 10.5 mph and a 3.0 incline. Adjust the speed to 1.0 mph, and for 30 seconds do a plank walk. Rest 15 seconds.- Run 20 seconds on at 11 mph and a 2.5 incline. Adjust the speed to 2.0 mph, and for 30 seconds do a plank walk. Rest 10 seconds.
Side shuffle intervals
“Varying your movement patterns is a great way to target other muscle groups and improve balance,” says Matheny. Here’s how to do it:
- Choose a comfortable speed and walk/jog or run for 2 minutes. - Lower speed to where you can side shuffle on the treadmill. - Side shuffle for 30 seconds on each side. Then repeat forward 2 minutes, each side 30 seconds and 30 seconds for 6 rounds. - End with 2 minutes of an easy forward jog. - The speed should vary between 2 - 8mph depending on fitness level, size of person, purpose of workout, and the incline should be 1-1.5%.
10-20 Minute Hike
This workout is all about adding more to your incline, mimicking a mountainous hike—it’s similar to the the 12-3-30 TikTok workout. “Increasing incline requires more strength and also puts more stress on the calves/lower legs. So make sure to not do too much too fast,” says Matheny. Here’s how to do it: For 10-20 minutes, at a speed of 2-4mph, keep the treadmill’s incline between 5-10%.
40-minute 60/30-second intervals
Blackburn suggests you should do the same warmup as her 75/60/30-second intervals. “Do a nice easy jog at 5.0 to 6.5 mph for one minute at each incline 1.0, 2.0 and 3.0. The last minute of your warm up, return to incline 0 but add 1.0 mph,” says Blackburn. “Then do a quick 30 second walk at an incline of 1.0. Hydrate and then begin your workout.” Here’s how to do it: “Repeat these 10 intervals twice, but try to add speed on both running and walking if you can,” says Blackburn.
- For30 seconds, do a fast run at 6.5 mph at an incline of 8.0- For 60 seconds, do a moderate run (try speed 3.8 to 4.8) at an incline of 7.0- For 30 seconds, do a fast run at 6.5 mph at an incline of 7.0- For 60 seconds, do a moderate run (try speed 3.8 to 4.8) at an incline of 6.0- For30 seconds, do a fast run at 6.5 mph at an incline of 6.0- For 60 seconds, do a moderate run (try speed 3.8 to 4.8) at an incline of 5.0 - For30 seconds, do a fast run at 6.5 mph at an incline of 5.0- For 60 seconds, do a moderate run (try speed 3.8 to 4.8) at an incline of 4.0 - For30 seconds, do a fast run at 6.5 mph at an incline of 4.0- For 60 seconds, do a moderate run (try speed 3.8 to 4.8) at an incline of 8.0 - For30 seconds, do a fast run at 6.5 mph at an incline of 8.0- For 60 seconds, do a moderate run (try speed 3.8 to 4.8) at an incline of 7.0 - For30 seconds, do a fast run at 6.5 mph at an incline of 7.0- For 60 seconds, do a moderate run (try speed 3.8 to 4.8) at an incline of 6.0 - For30 seconds, do a fast run at 6.5 mph at an incline of 6.0- For 60 seconds, do a moderate run (try speed 3.8 to 4.8) at an incline of 5.0 - For30 seconds, do a fast run at 6.5 mph at an incline of 5.0- For 60 seconds, do a moderate run (try speed 3.8 to 4.8) at an incline of 4.0 - For30 seconds, do a fast run at 6.5 mph at an incline of 4.0- For 60 seconds, do a moderate run (try speed 3.8 to 4.8) at an incline of 3.0 - For30 seconds, do a fast run at 6.5 mph at an incline of 3.0- To cool down, do a nice easy walking pace at an incline of 1.0 for 3 minutes.
20-minute walk
“Walking is a great activity that may be a hard workout or an easy recovery, depending on fitness level,” says Matheny. You also can do this as a great warmup or cool down. Here’s how to do it: For 20 minutes, simply walk between 2-5mph at an incline of 1-1.5%. Next up, here are the best running sneakers for women.
Sources
Albert Matheny, MS, RD, CSCS, certified strength and conditioning coach and Chief Operating Officer at ARENA Innovation CorpAnel Pla, CPT, Certified Personal Trainer at Five Point Zero FitnessJill Anzalone, CPT, a group fitness and personal trainer based in MassachusettsJennifer Blackburn, CPT, a group fitness instructor and NASM certified personal trainer onMoxie
