Best Treadmill Workouts for Fat Loss

“A 2018 study published in Sports Medicine found that HIIT training helps burn 27% more fat, especially in overweight people.”

The treadmill is a very popular and effective fitness tool for fat loss. Not only will you burn calories with the treadmill, but you will also improve your fitness by increasing your endurance. However, choosing the right workout style can make this journey even more effective. Here are some of the best fat-burning treadmill workouts to help you lose fat quickly.

Why treadmills work for fat loss

Treadmills work for fat loss because they increase calorie burn, speed up metabolism, and increase heart rate, encouraging the body to oxidize fat. Treadmills allow you to control the speed, incline, and duration. Different types of workouts, such as HIIT or incline walking, make this process even faster.

HIIT treadmill workout

Exercising is not possible at the moment. If you want to burn more calories quickly, a HIIT treadmill workout is one option. HIIT is an exercise method in which you run at a high speed for some time and then walk or jog slowly. In this way, the body works hard once and rests for a while. As a result, the heart rate fluctuates, and calories start to burn.

A typical HIIT treadmill session can be like this:

5 minutes warm-up, then 30 seconds of running at a speed of 10–14 km, then 1 minute of walking at a speed of 4–5 km. In this way, round 8–10 times and finally cool down for 5 minutes. The workout is only 20–25 minutes, but the results are much greater.

A HIIT treadmill workout increases endurance and fat loss, activates metabolism, and saves time. However, you should start slowly and adapt to your fitness level. HIIT treadmill workouts can burn more calories in less time and keep your body fit, strong, and dynamic.

Incline Walking

Although incline walking looks easy, it is challenging and effective for the body. Incline walking increases the heart rate quickly, and the body has to burn more calories. It burns fat and tones the glutes, hamstrings, and leg muscles. It is a safe and effective cardio method, especially for those who cannot run or have joint problems.

A typical incline walking session can start with a 5-minute warm-up. Then, walk 20 minutes on a treadmill at an 8–12% incline at a speed of 4–5 km/h, and finally, a 5-minute cool-down is enough.

The most significant advantage of incline walking is its low impact but high results. This regular 30-minute workout causes rapid fat loss and improves fitness.

Fat-Burning Zone Treadmill Workout

“Research has shown that exercising in a specific heart rate zone of the body burns the most fat. This is called the Fat-Burning Zone.”

You don’t have to run for this workout—just carefully adjust the speed and incline to keep yourself in the fat-burning zone. The Fat-Burning Zone workout is easy for beginners, joint-friendly, and long-term effective. Regularly doing it increases metabolism, improves stamina, and enables permanent fat loss.

Speed ​​Interval Workout

One powerful solution for burning more calories in less time is a speed ​​Interval Workout. This method of treadmill exercise challenges your body by increasing and decreasing speed while improving fat-burning, stamina, and heart health.

In a Speed ​​Interval workout, you dash for a set period, then walk or jog. This change in pace creates intense hype in the body, which burns extra calories through the afterburn effect at the end of the workout. This workout is not only for fat loss but also helps improve cardio response and lung function.

Pyramid Treadmill Workout

A great way to diversify your fitness is the Pyramid Treadmill Workout. It involves gradually increasing and decreasing time, speed, and incline, creating a pyramid-like structure. This method keeps the workout fun and more effective by eliminating boredom.

The key to this workout is to start slowly and gradually increase the speed or incline, then gradually decrease it again. This maintains a balance between heart rate and endurance, and the body is constantly challenged.

Running a treadmill may not be suitable for everyone. However, inclined walking is a simple yet powerful workout that will help you sweat and lose fat without complications. With just regularity and a little patience, you’ll see excellent results.