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9 Effective Treadmill Walking Workout for Weight Loss for Beginners & Regulars

treadmill walking workout for weight loss
Written by Sharon Williams
Last Update: December 9, 2022

Under any weather, you should be able to get so many walking workouts on your treadmill. If you use the right walking form and mix up your workout plan with, intervals, steep runs, and speed altering, you will end up accomplishing more within a stipulated frame of time.

This article is a comprehensive guide that will give all of the strategy to keep your treadmills journey interesting while burning off body fat. Before we go any further, a tip to get the most out of your treadmill walking workout is to maintain a good walking posture similar to your outdoor walking outdoor.

Before you get on the treadmills you need to avoid setting your hands on the rails, when you avoid holding the handles, you will improve your balance, while burning more calories.

That said, let us get down to business.

Effective Treadmill Walking Workouts

1. High Incline – Level Recovery Treadmill Workout

Set your treadmill on a high incline and walk for 2 to 5 minutes. Take the incline to a lower level, so you can recover for 2 minutes. Switch between the high incline and low incline for half an hour at a consistent speed when getting through the easy interval lower your angle to imitate walking downhill just like you would do outside.

2. High Incline – Varying Speed Intervals

Push the incline to 10% to 15%, but interchange the speed; i.e., switch between 1-minute intervals between four and two MPH. Then push yourself through the maximum speed to the point where you cannot breathe clearly. When the speed is lower, it will make you catch your breath, after which you should push the speed up.

3. High-Intensity Interval Training

This is a challenge. Set the training levels to high intensity, moving at 6mph at 5% incline. The high-intensity interval only has to last fifteen to thirty seconds. The recovery interval can last one to two minutes on a level walking session at three mph walk on 15% incline.

4. Steady Pace and Incline Treadmill Workout

This type of workout is the best of you are looking for a light workout plan which meets the requirements for good health, fitness and weight loss. Warm-up, and set the incline and the speed to the point where the heart rate reaches the moderate-intensity zone. Do this for thirty minutes and elevate the incline by one per cent weekly while increasing your speed.

5. Skipping or Hopping Intervals on the Treadmill

To mix your workout regimen up, do some skipping and hopping on the treadmill workout. Do this only when you are comfortable with your balance, and do not forget to use the safety cord. Skip or hop for a quarter of a minute to get used to it. To add some variety, you can put this into your intervals on the treadmill.

  • Backward Intervals on Your Treadmill

When you add intervals of backward walking on your treadmill, you’ll significantly work your muscles, coordination and balance. Slow your pace down as you build up the time. Your thighs are sure going to burn at the end of this workout.

6. Treadmill + Dumbbell Workouts

When you do the treadmill-dumbbell workout, you are going to strengthen your upper body. You can utilize the treadmill using time as a Cardio workout while you use the dumbbell to toughen your upper body.

  • Warm-up and increase the speed for five minutes.
  • Now slow down the treadmill and pause. Do lateral races with the dumbbell. Get back to your treadmill for two minutes at a jogging pace.
  • Switch between upper body exercises, like the overhead press, triceps extension, dumbbell roll, and hammer curl,

Treadmill Walking Workouts for Beginners

Treadmill Walking Workouts for Beginners

Nobody is born a marathon runner. It takes hard work and dedication for one to start as an average jog to a long-distance runner. Endurance is needed. We are going to guide you on way you can increasing your endurance.

7. 18 Minutes Beginner Walking Workout

With a level incline, crank the speed to 3.5 and walk or 1 minute. Every 1 minute increase the incline by 1 % and increase the speed by 0.5 every two minutes. Increase the incline after the first three minutes increase the incline by 2%. after one minute, double the incline. Increase the incline to 6% for 30 seconds. Finally, drop the incline for thirty seconds. Repeat three times.

Time Speed Incline
One minute 3.5 0%
One minute 3.5 1%
One minute 4.0 1%
One minute 3.5 2%
One minute 4.0 4%
Thirty seconds 4.0 6%
Thirty seconds 3.0 0%

8. 15 Minutes’ Beginner Walking Workout

The table below better demonstrates a great 15-minute workout plan.

Time Speed Incline
One minute 3.5 0%
One minute 4.0 5%
Thirty seconds 3.5 10%
One minute 3.5 5%
Thirty seconds 4.0 10%
Thirty seconds 3.5 5%
Thirty seconds 3.5 5%

Repeat these actions three times.

9. 4 Minutes’ Beginner Walking Workout

The following table is a great 4 min regimen for beginners.

Time Speed Incline
One minute 3.5 0%
Twenty seconds 4.5 5%
Ten seconds 3.0 5%

Complete the one-minute walk only the first time only.

Treadmill Workout Tips

Before beginning any workout, start a warm-up. That is starting at low speeds and low incline for at least two minutes. Make sure you adjust your posture and a good working form. Then you can start your workout. Once you have finished your workout reduces the speed to an easy speed for one to three minute. Also, good posture on a treadmill is avoiding the temptation of holding the treadmill handle.


Many people today prefer walking on their treadmill instead of walking outside. They give you a sense of control. They also allow you to work on specific muscles more vigorously, so you can run like a professional in no time. It is actually a commitment to have a treadmill. So it will be a good idea to mix up your work out regime, so your treadmill does not rot in the corner.


Q. How Long Should a Beginner Walk On a Treadmill?

Ans: 15 minute is the right amount to reach your daily fitness goal. However, you might want to increase the time your workout daily to 30 minutes for you to get the most out of the treadmill.

Q. Can I Lose Weight Walking 30 Minutes On a Treadmill?

Ans: There is a general consensus that people workout for 150 minutes a week. That is 30 minute for five days in a week.

Q. Does Treadmill Reduce Breast Size?

Ans: As you gain weight, your breasts get larger. So, the more you lose weight, the more your breast size gets reduced. Treadmills are high-intensity workout machines that would help you reduce your breast size.

Q. Does treadmill help lose stomach fat?

Ans: The stomach fat is a sign of excess weight in your body, and as your weight drops during a high-intensity treadmill workout, you are going to lose your belly fat.

About the author

Sharon Williams

A Certified Dietitian

This is Sharon, addressing those who are currently spending some time at the local gym or planning to opt in for a particular program. Among my friends and relatives, I got a lot of people who went to the gym, took exercises for months or years, and had patience to see a fit, strong, and perfect body, but in vain. Some of them used to complain against the instructors while some of them against the equipment and tools. However, nobody would talk about the diet and nutrition they were receiving. How could they tell? I guess most of them didn’t have the idea that a balanced diet should be the foremost thing to ensure while working out regularly. Here I got the motivation to go ahead with the subject. Truly speaking, I enjoy working on this track because it feels like helping out those who really need. Are you one of them? Let’s see my blog posts on this website!

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