4 Best Fat Burning Treadmill Workouts That Actually Work

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: July 18, 2024
FACT CHECKED by Benedict Ang, CPT, PN1-NC
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I’ve tried all sorts of calorie-burning exercises in my decade-long experience as a fitness trainer.

If you are able to maintain consistent strength training, a cyclical calorie deficit diet, and regular cardio such as treadmill workouts, you’ll burn that belly fat in no time. Personally, I’ve witnessed incredible results with my clients with the treadmill alone.

Now, I’ve gathered all the insights from my experiences over the years, and I’ve also done in-depth studies on this workout and verified the information with my colleagues at Total Shape to produce this piece.

Let’s dive in.

Quick Summary

  • To effectively lose weight and burn fat, incorporate treadmill workouts such as running or brisk walking, which engage multiple muscle groups and elevate heart rate.
  • It takes two weeks of proper treadwheel training to start noticing ease in working out.
  • A U.S. Department of Health and Human Services study finds that 30 minutes of daily treadmill walking effectively burns fat, aligning with the broader recommendation of 150-300 minutes of exercise per week.
  • In my opinion, the combination of different treadmill workouts, as suggested in the article, offers a comprehensive approach to fat burning, catering to individuals at various fitness levels.

Is Running on a Treadmill a Good Way to Lose Weight?

Drawing from my experience, I can affirm that running on a treadmill is an effective way to lose weight

By simply walking and jogging on a treadmill, you subject yourself to health benefits, including improved cardiovascular benefits, better sleep, improved mood, and overall health.

Adding a treadmill workout to your routine can help you lose weight. Running or brisk walking on a treadmill engages multiple muscle groups and elevates your heart rate, resulting in a higher calorie burn. Cardiovascular activity helps you shed pounds and improves your overall fitness level.

Combine your treadmill sessions with a well-balanced diet for optimal results. So, if you want to lose weight and improve your physical fitness, running on a treadmill can be a valuable addition to your workout routine.

“One of the best machines you can use for anaerobic interval work is a treadmill.”

- Tim Liu, CSCS, Fitness & Nutrition Coach & Founder of  www.timliufitness.com & Author at eatthis.com

4 Best Treadmill Workouts For Weight Loss

Using a treadmill for exercise

Before we start, ensure you warm up to get your body ready and prevent injuries. Also, try different workouts because doing the same workout can be stressful to your joints. And if it's your first time, consult a personal trainer before starting.

1. Incline Treadmill Walk

According to a study published by the U.S. Department of Health and Human Services, while the Physical Activity Guidelines of America recommends 150-300 minutes of exercise daily, walking on a treadmill for 30 minutes daily is enough to burn fat [1].

Now, to benefit more from treadmill workouts, add intensity to your routines. You see, rigorous training translates to burning more calories. For instance, adding the incline variation to the regular treadmill routine requires more muscle engagement than using a flat surface.

For the incline treadmill walk, set your treadmill at a high incline of about 15 degrees, then set the speed at 3 miles per hour. If you maintain the pace for about half an hour, your heart rate will rise.

Related: Does Walking on an Incline Burn Fat?

2. Incline Treadmill Sprints

An inclined treadmill to be used for sprints

The incline treadmill sprint is one of the high-intensity interval training workouts that you need to incorporate for maximum fat loss on the treadmill

A study published by the National Institutes of Health (NIH) has found that HIIT workouts are super effective in burning fat and weight loss and more efficient than steady-state cardio [2].

HIIT workouts involve a combination of alternating periods of high-intensity workouts and lower-intensity exercises. During high-intensity intervals, the body burns lots of calories.

You push your body to the maximum with high-intensity bursts of exercise for shorter periods before taking rest intervals and recovery periods.

Set the treadmill at a 10% incline for the incline sprint with a speed higher than your regular jog. Now, hop on and sprint hard for about half a minute. Once done, grab the handles on the side of the treadmill and jump on the non-moving part. Do this for about ten rounds.

3. Incline Run/Walk Intervals

The incline run and walk is slower than the treadmill sprint, although it's still a high-intensity exercise.

For this treadmill routine, set the incline at about 2.5%. Begin with a run at a pace you can maintain for about a minute. Then slow down to a walk for another minute or two. Rinse and repeat

4. Deadmill Sprint

Running on a treadmill

The final HIIT treadmill workout is done with the machine off.

Just place your hands on the machine’s handles, then lean and push with your legs. You’ll have to go as hard as possible for the belt to start moving.

If you’re starting, sprint for about 10-15 seconds, then rest for 30 seconds.

Repeat for a few rounds depending on your fitness level.

Whether you are using a treadmill at the gym or you looking to get a compact treadmill for your home, it would be a great addition to your weight loss goal.


Should I Use the Treadmill Every Day?

No, you don't necessarily have to use the treadmill every day. About 3-4 times a week should be enough to get you the desired weight loss results. You may use it up to 5 times a week with one or two rest days.

How Long Does It Take To See Results From the Treadmill?

It will take around 2-3 weeks of dedication on the treadmill to start seeing results. The first change you’ll notice is less difficulty.

Meaning it's time to make it more challenging. However, it may take less than a week for heavy people to start seeing weight loss differences.

How Do I Target Belly Fat on the Treadmill?

By performing more incline treadmill exercises, you target belly fat more. Turn up the incline and sprint hard for about 20 seconds.

As you do this, forcefully squeeze your abs and when the 20 seconds are done, grab the handrails to place your feet where there is no movement.


  1. https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
  2. https://pubmed.ncbi.nlm.nih.gov/28401638/
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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
Dr. Harshi Dhingra, MBBS, MD is a published peer-reviewed author and renowned physician from India with over a decade of experience. With her MBBS from Bharati Vidyapeeth and an MD from Rajiv Gandhi University, she actively ensures the accuracy of online dietary supplement and medical information by reviewing and fact-checking health publications.
Learn more about our editorial policy

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