Best Treadmill Workouts for Weight Loss

While the treadmill is arguably the most accessible piece of equipment in the gym, unlocking its true potential for weight loss requires more than hitting the 'Quick Start' button and entering the realm of moving for metabolic change. Although any movement is better than none when it comes to losing weight, many exercisers wonder which type of workout (i.e., steady-state cardio versus high-intensity interval training) actually shifts the needle in manipulating body composition. 

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Feeling lost and uncertain about your workout can often lead to inconsistent progress and resentment, with hours of effort yielding minimal metabolic change. It’s not the first time someone called it the “dread-mill.”

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Fortunately, scientific studies on treadmill workouts and weight loss continue to point to positive outcomes for any and all individuals looking to reach weight loss goals - including those who are obese and those with preexisting conditions (i.e., osteoarthritis, cardiovascular disease, etc.). A 2024 study by Setiawan et al. found that treadmill exercise was more effective than other forms of cardio, such as cycling, for fat loss because it triggers the secretion of specific "exercise hormones" (i.e., myokines) that help convert white adipose tissue into energy-burning brown fat.¹ 

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If you’re “tready” to learn more, this article provides helpful insight into how various treadmill-based workouts are a science-backed solution for your weight loss journey.

How Treadmill Workouts Support Weight Loss

Choosing to workout on a treadmill is more than just increasing your daily step count. When you walk or run on a treadmill, your body behaves like a powerful engine that needs fuel to keep moving. Depending on the intensity of your workout and your heart rate zone, this fuel will come from either carbohydrates or stored body fat. You’re moving your entire body weight with every step, your heart is pumping faster to send oxygen to your muscles, and your body has become a calorie-burning machine. Yet, there’s more. Beyond just burning calories, treadmill exercise has been found to trigger deep changes in your cellular biology. Research shows that aerobic exercise, like walking or running on a treadmill, signals your body to turn "white fat" (which just stores energy) into "brown fat" (which burns energy to generate heat).² This switch of type and function of fat cells leads to weight loss and changes in body composition, which some studies find to occur in just 8-10 weeks.³ 

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Another reason treadmill workouts are effective for weight loss is the improvement in "metabolic efficiency," or how well your body burns fat for fuel during exercise.  This can vary by the type of treadmill workout you perform, with higher intensity and longer duration typically targeting fat oxidation more than carbohydrates.⁴ A study by Brooks et al. in the Journal of Applied Physiology found activities like incline treadmill walking, which keep the heart rate around 60-80% max, lead to the greatest amount of fat burned in a single workout.⁵ 

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In addition, exercising at this intensity, especially on a treadmill, can increase the "afterburn effect,” meaning your body works extra hard to recover after the workout, allowing continued calorie burn even while you are resting and recovering. Other scientific studies have confirmed that treadmill workouts, both walking and higher-intensity, significantly reduced body fat percentage and improved how the body processes sugar.⁶ Thus, through a combination of burning calories and using more fat for fuel, treadmill workouts are a proven method to create significant effects for weight loss and body composition changes for anyone looking to finally address health and fitness goals or break through plateaus. 

Walking vs Running: Which is better for Weight Loss?

Regardless of whether you’re choosing steady-state, incline workouts, or a high-intensity interval session, the biggest question is, “Is walking or running on a treadmill better for weight loss?” To answer this question, start by asking yourself if your priority is burning more fat, burning more total calories, or neither at all. When considering a set amount of time for exercise, running on a treadmill is generally more effective for rapid weight loss because it demands significantly more energy per minute. 

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A 2013 study published in Medicine and Science in Sports and Exercise found that runners lost more weight and maintained lower BMIs than walkers over a six-year period, even though the two groups burned the same total amount of energy. The authors believe this is due to greater appetite suppression and a larger afterburn effect with higher-intensity exercise.⁷  

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However, walking remains a powerful tool for weight loss because it keeps the heart rate below the "crossover point," where the body continues to rely mostly on stored fat for fuel rather than carbohydrates.⁵ Walking on a treadmill versus running is also a great starting point for those new to exercise or those who have never run before and want to avoid unnecessary injury. 

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When in doubt, a combination is best: walking provides a sustainable way to burn fat without overstressing the body, while running offers a means to do interval treadmill workouts to maximize the total caloric deficit needed for weight loss.

Beginner Treadmill Workouts for Weight Loss

For those just starting out, the key to success is building a sustainable routine that prioritizes consistency over intensity. These walking treadmill workouts are designed to improve your aerobic endurance while keeping your heart rate in a steady, fat-burning zone (~70% of your maximum heart rate) without the risk of overtraining and injury. 

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• A Steady-State Walk: Maintain a consistent, brisk pace - somewhere between 3.0 and 3.5 mph - for 20 to 30 minutes at a 0% incline to build foundational cardiovascular health. 
• A Progression Walk: Start at a slow warm-up pace (2.5 mph) for 5 minutes, then gradually increase the speed from 3.0 to 3.5 mph in increments of 3-5 minutes for a total of 20 minutes, and finish with a 5-minute cooldown to safely acclimate your body to longer sessions.
• An Endurance-Building Workout: Set the treadmill to a comfortable, moderate speed (around 2.5 - 3.0 mph) and focus on walking for a longer duration, such as 40-45 minutes, to maximize total fat oxidation at a manageable effort level.

Incline Treadmill Workouts for Weight Loss

Adding an incline to your treadmill routine is a highly effective way to increase your heart rate and calorie burn without necessarily increasing your speed. It also activates larger muscle groups like your glutes, hamstrings, and calves more intensely than you would on a flat surface, making a simple treadmill session into a powerful strength and cardio hybrid.

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• The "12-3-30" Method: A popular steady-state routine where you set the treadmill to a 12% incline and walk at 3.0 mph for 30 minutes. This workout is excellent for building cardiovascular endurance and burning fat while remaining low-impact on your joints.
• The Incline Pyramid Workout: Start at a 2% incline and increase the grade by 1% every two minutes until you reach 8%, then work your way back down by decreasing the incline in the same increments. You can keep the speed moderate or adjust it faster or slower to keep your heart rate steady as the climb gets easier or more difficult.
• A "Hill Interval" Run: Alternate between 1 minute of running at a 4% to 5% incline at a challenging pace, followed by 2 minutes of recovery walking at a 1% incline. Repeating this cycle for 20 minutes provides the metabolic benefits of high-intensity training while adding the strength challenge of running uphill. Make sure you include a sufficient warm-up and cooldown to prevent injury.

High-Intensity Interval Treadmill Workouts for Weight Loss

High-intensity interval training (HIIT) is a time-efficient strategy that alternates short bursts of maximum effort with brief periods of active recovery to trigger a powerful metabolic stimulus. This type of workout tends to enhance a physiological process known as Excess Post-Exercise Oxygen Consumption (EPOC), which increases the calories you burn after the workout. 

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Here are a few treadmill HIIT workouts to try once you have a solid exercise foundation.

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• Sprint to Walk Intervals: After a thorough 5-10 minute warm-up, perform a 30-second sprint at your maximum sustainable speed, followed by a 90-second recovery walk at a very slow pace (2.0–2.5 mph). Repeat this cycle 8 to 10 times, then finish with a 5-10 minute cool-down walk. 
• A "Tabata" Treadmill Interval Workout: If time is your limiting factor, then try a Tabata workout on the treadmill. Perform 20 seconds of high-speed running followed by 10 seconds of complete rest (safely jumping your feet to the side rails). Repeat this for 8 rounds (a total of only 4 minutes), which is sure to boost your metabolic rate.
• Interval Treadmill Walking Workout: If you don’t love running, you can still perform HIIT by alternating 1 minute of power walking at your absolute fastest possible pace (usually 4.0–4.5 mph) with 1 minute of a slow recovery walk. This keeps your heart rate fluctuating, challenging your cardiovascular system while remaining low-impact on your joints.

How to Incorporate Treadmill Workouts into Your Weight Loss Routine

To achieve sustainable weight loss, a well-rounded weekly routine should balance high-intensity sessions that torch calories with steady-state workouts that prioritize fat oxidation and recovery. By strategically rotating through different treadmill protocols, you can prevent metabolic plateaus and ensure your body has the necessary time to repair muscle tissue. 

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Use the following schedule to design an optimal exercise routine that fits treadmill workouts into a well-rounded health and fitness program targeted for weight loss.  

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• Monday HIIT Workout: Perform one of the interval treadmill workouts for 20-30 minutes, making sure to stay within 70-80% of your maximum heart rate for optimal fat burning.
• Tuesday Steady State Endurance Workout: Complete a 45-60 minute brisk walk or slow jog on the treadmill, ideally at a 0-1% incline. This lower-intensity, longer-duration treadmill workout focuses on pure fat oxidation while allowing active recovery from Monday’s higher-intensity session.
• Wednesday Strength Training: A well-rounded fitness routine that focuses on weight loss must include time for muscle building. Focus on full-body resistance training, using heavier weights and fewer sets and reps to effectively target muscle hypertrophy.
• Thursday Incline Treadmill Workout: Try the "12-3-30" method if your legs aren’t too cooked from Wednesday’s strength session, as this type of treadmill workout will challenge your cardiovascular system, burn a high number of calories, and add extra muscle-building to your core and lower body. 
• Friday Full Recovery or Mobility Day: Take a day to allow your muscles to recover. Complete rest or a very light stroll allows your nervous system to recover and muscle tissue to rebuild. This will help you feel more confident and ready for the next workout session. 
• Saturday Speed Intervals + Strength:  On the treadmill, perform 1-minute runs at a moderate-fast pace followed by 1-minute walks for a total of 10 minutes, in addition to a 5-minute warm-up and cool down. You can also choose a fast-paced walking speed instead of a run if you prefer. Either way, this workout helps build stamina while continuing to prioritize fat burning. Afterwards, perform 30 minutes of full-body strength training using higher weights and a moderate number of sets and reps. 
• Sunday: Steady State Endurance Workout: A longer, 60-minute steady walk at a moderate pace (2.8–3.2 mph). This session teaches your body to become more "metabolically efficient" at using fat as a primary fuel source while promoting a more “active recovery” type of workout. 

Bottom Line

In summary, the most effective treadmill workout strategy for weight loss is one that balances intensity with recovery to maximize both calorie burn and fat oxidation. By alternating between high-intensity intervals, longer endurance sessions, and incline walking, you can overcome common plateaus and achieve consistent weight loss. Ultimately, the best workout is the one that aligns with your current fitness level while providing enough variety to keep your metabolism—and your motivation—constantly moving forward.

Learn More About Signos’ Expert Advice

If you have more questions on improving your health, fitness, and nutrition, seek the expert advice of the Signos continuous glucose monitor and the Signos team. A continuous glucose monitor (CGM) can give you the insights to make smarter nutrition and exercise choices. The Signos app provides a unique, personalized program to help you reach your health goals. 

FAQ: 

1. What is the best treadmill workout for weight loss? 

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The "best" treadmill workout for weight loss is one that targets burning fat for fuel versus carbohydrates, which typically happens when exercising at 70-80% of your maximum heart rate.  Doing HIIT or Incline treadmill workouts can help you hit these weight-loss goals by activating muscles in the lower body without the high impact of running.

2. Are treadmill workouts good for weight loss? 

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Yes, treadmill workouts are among the most effective aerobic-based exercise methods because they involve weight-bearing movement, elevate heart rate, and burn more calories. Research indicates that treadmill exercise stimulates the conversion of "white fat" into energy-burning "brown fat," making your body more efficient at losing weight than non-weight-bearing exercises like cycling, rowing, or the elliptical.⁸

3. How long should a treadmill workout be for weight loss? 

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For effective weight loss, aim for 30 to 60 minutes per session and at least 150 minutes per week. High-intensity sessions can be shorter (20–30 minutes) due to their metabolic demand, while lower-intensity steady-state walks should ideally last 45–60 minutes to maximize the time spent in the "fat-burning zone.”

4. Is incline or HIIT better for treadmill weight loss? 

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Neither incline nor HIIT is objectively "better," as they serve different metabolic purposes. HIIT is better for boosting your overall metabolic rate and cardiovascular fitness quickly, while Incline can be better for sustained fat burning and lower-impact strengthening of the glutes and hamstrings. A successful plan typically incorporates both to prevent plateaus while targeting all areas of fitness.

5. Are treadmill workouts effective for beginners? 

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Absolutely. Treadmills are ideal for beginners because they are low-impact and allow for precise control over speed and grade, making it easy to stay within a safe heart rate zone. Beginners can see significant results simply by starting with a brisk 30-minute walk and gradually increasing the incline, intensity, and duration as their stamina and strength improve.