So, you’ve decided it’s time to shed some pounds and get fit, but you’re not sure where to start. Well, one of the best ways to lose weight and get in shape is by using a treadmill. Not only is it convenient, but it’s also a low-impact exercise that’s easy on your joints. In this article, we’re going to cover everything you need to know about using a treadmill to lose weight in a month.
Setting Realistic Goals
Before you begin your weight loss journey, it’s important to set realistic goals. Losing weight is not an easy task, and it takes time, dedication, and patience. You can’t expect to lose 20 pounds in a week or even in two weeks. A healthy weight loss goal is to aim for losing 1-2 pounds per week. So, if you’re looking to lose weight in a month, a reasonable goal would be to lose 4-8 pounds.
Start with Warm-Up Exercises
Before jumping on the treadmill, it’s important to warm up your muscles to avoid injury. A 5-10 minute warm-up session can help prepare your walking on a treadmill is a great exercise for burning calories and helping with weight loss, but it may not specifically target belly fat.
However, incorporating walking on a treadmill into a regular exercise routine can contribute to overall weight loss, which can in turn lead to a reduction in belly fat. It’s important to note that spot reduction, or targeting a specific area of the body for fat loss, is not possible through exercise alone.
The body tends to lose fat from all areas, rather than just one specific spot. This means that while walking on a treadmill can help with overall weight loss, it may not specifically target belly fat.
That being said, walking on a treadmill can still be a valuable part of a weight loss plan. By walking on a regular basis and maintaining a calorie deficit, it’s possible to achieve weight loss and a reduction in overall body fat.
This can lead to a reduction in belly fat as well. In addition to walking on a treadmill, it’s also important to focus on a healthy diet and lifestyle.
Eating a balanced diet with plenty of fruits, vegetables, lean protein, and healthy fats can help support weight loss and overall health.
Reducing stress, getting enough sleep, and staying hydrated can also contribute to a healthier body and potentially reduce belly fat. body for the workout ahead. Try doing some simple exercises like jumping jacks or lunges to get your heart rate up and your blood flowing.
Choose the Right Treadmill
Not all treadmills are created equal. When it comes to choosing the right treadmill for weight loss, you need to consider factors like the motor power, the running surface, and the incline range. A treadmill with a higher horsepower motor will allow you to run faster and burn more calories. The running surface should also be wide enough to accommodate your stride, and the incline range should be adjustable to simulate uphill running.
Vary Your Workout Routine
One of the keys to losing weight on a treadmill is to vary your workout routine. Doing the same workout every day can get boring and make it harder to stay motivated. Try mixing up your routine by alternating between walking and running or by changing the incline level. You can also incorporate interval training, which involves short bursts of high-intensity exercise followed by periods of lower intensity. This can help you burn more calories in a shorter amount of time.
Monitor Your Heart Rate
Monitoring your heart rate during your treadmill workout is essential to ensure you’re working out at the right intensity level. Aim for a heart rate of 50-70% of your maximum heart rate. You can calculate your maximum heart rate by subtracting your age from 220.
Keep Track of Your Progress
Tracking your progress can help keep you motivated and on track. Use a fitness app or a fitness tracker to keep track of your workouts, including the distance you’ve covered, the calories you’ve burned, and your heart rate. You can also take progress photos to see the changes in your body over time.
Hydrate and Nourish Your Body
Lastly, it’s important to hydrate and nourish your body. Drinking enough water throughout the day and during your workouts can help prevent dehydration and keep your body functioning properly. Eating a balanced diet with plenty of fruits, vegetables, lean protein, and healthy fats can also help fuel your workouts and support weight loss.
So, there you have it, everything you need to know about using a treadmill to lose weight in a month. Remember to set realistic goals, warm up before your workout, choose the right treadmill, vary your routine, monitor your heart rate, track your progress, and nourish your body with the right foods and hydration. With dedication, patience, and consistency, you can achieve your weight loss
goals in no time!
Here’s a sample workout routine that you can follow:
Warm-Up
Start your workout with a 5-10 minute warm-up to get your muscles warmed up and your heart rates up. You can do a brisk walk on the treadmill or a light jog at a slow pace.
Interval Training
Interval training is an effective way to burn calories and lose weight on a treadmill. This workout involves alternating periods of high-intensity exercise with periods of low-intensity exercise. Here’s a simple interval training workout routine:
- Start with a 2-minute warm-up at a moderate pace.
- Increase the speed and incline for 1 minute, to a level where you are working hard but can still maintain your form.
- Lower the speed and incline for 1 minute to recover.
- Repeat steps 2 and 3 for a total of 10-15 sets.
- End with a 2-minute cool-down at a slow pace.
Hill Training
Hill training is an excellent way to improve your endurance, burn calories and lose weight on a treadmill. Here’s a simple hill training workout routine:
- Start with a 2-minute warm-up at a moderate pace.
- Increase the incline to 2% and run for 2 minutes.
- Increase the incline to 4% and run for 2 minutes.
- Increase the incline to 6% and run for 2 minutes.
- Lower the incline to 2% and run for 2 minutes to recover.
- Repeat steps 2 to 5 for a total of 4-5 sets.
- End with a 2-minute cool-down at a slow pace.
Endurance Training
Endurance training involves running at a steady pace for an extended period. This workout is great for improving your cardiovascular health, burning calories, and losing weight on a treadmill. Here’s a simple endurance training workout routine:
- Start with a 2-minute warm-up at a moderate pace.
- Run at a steady pace for 20-30 minutes.
- End with a 2-minute cool-down at a slow pace.
Cool-Down
After each workout, it’s essential to take time to cool down and stretch your muscles. This will help to prevent injury and soreness. Spend 5-10 minutes walking at a slow pace on the treadmill, and then do some gentle stretches.
Remember to stay hydrated throughout your workout, and listen to your body. If you experience any pain or discomfort, stop your workout immediately. With dedication, patience, and consistency, you can achieve your weight loss goals on a treadmill in a month.
FAQ’s
- Can I lose weight on a treadmill in just one month? Yes, it’s possible to lose weight on a treadmill in one month, but it depends on various factors such as your current weight, diet, and workout routine.
- How much time should I spend on the treadmill each day to lose weight? It’s recommended to spend at least 30-45 minutes on the treadmill each day to see weight loss results. However, you can gradually increase the time as your endurance improves.
- How many times a week should I use the treadmill to lose weight? To achieve your weight loss goals in one month, you should aim to use the treadmill at least 5 times a week.
- Is it better to walk or run on the treadmill for weight loss? Both walking and running on the treadmill can help you lose weight. However, running can burn more calories in a shorter amount of time.
- Should I use the incline feature on the treadmill to lose weight? Yes, using the incline feature on the treadmill can help you burn more calories and increase your heart rate, which can lead to weight loss.
- What’s the best time of day to use the treadmill for weight loss? The best time of day to use the treadmill for weight loss is when you’re most motivated and have the most energy. This could be in the morning, afternoon, or evening.
- How can I make my treadmill workout more challenging? To make your treadmill workout more challenging, you can increase the speed, incline, or duration of your workout. You can also try incorporating interval training or adding weights.
- What should I eat before and after using the treadmill for weight loss? It’s important to fuel your body with the right nutrients before and after a treadmill workout. Before your workout, eat a small snack such as a banana or a handful of almonds. After your workout, refuel with a protein-rich snack like Greek yogurt or a protein shake.
- How can I stay motivated to use the treadmill for weight loss? To stay motivated, set realistic goals, vary your routine, listen to music or a podcast while you workout, and track your progress. You can also find a workout buddy or join a fitness class to keep yourself accountable.
- What other exercises can I do to supplement my treadmill workout for weight loss? To supplement your treadmill workout, you can try other cardio exercises like cycling, swimming, or dancing. You can also incorporate strength training exercises to build muscle and boost your metabolism.
- Does Walking on Treadmill Burn Belly Fat?
Walking on a treadmill is a great exercise for burning calories and helping with weight loss, but it may not specifically target belly fat. However, incorporating walking on a treadmill into a regular exercise routine can contribute to overall weight loss, which can in turn lead to a reduction in belly fat.
It’s important to note that spot reduction, or targeting a specific area of the body for fat loss, is not possible through exercise alone. The body tends to lose fat from all areas, rather than just one specific spot. This means that while walking on a treadmill can help with overall weight loss, it may not specifically target belly fat.
That being said, walking on a treadmill can still be a valuable part of a weight loss plan. By walking on a regular basis and maintaining a calorie deficit, it’s possible to achieve weight loss and a reduction in overall body fat. This can lead to a reduction in belly fat as well.
In addition to walking on a treadmill, it’s also important to focus on a healthy diet and lifestyle. Eating a balanced diet with plenty of fruits, vegetables, lean protein, and healthy fats can help support weight loss and overall health. Reducing stress, getting enough sleep, and staying hydrated can also contribute to a healthier body and potentially reduce belly fat.
FAQs
How much weight can you lose in a month on treadmill? ›
With a healthy diet and regular workouts on a treadmill, weight loss of 10 pounds in a month is possible. However, a more gradual weight loss of 1 to 2 pounds per week might be more sustainable in the long term.
How many days will it take to lose weight by treadmill? ›You should notice weight loss benefits during the first two weeks of your workout regimen and then at an ongoing, although less substantial rate, as your body adjusts. Gains in your cardiovascular endurance will be apparent each week as you're able to gradually increase the duration or intensity of your workouts.
How to lose 20 pounds in a month? ›- Count calories. ...
- Drink more water. ...
- Increase your protein intake. ...
- Reduce your refined carb consumption. ...
- Start lifting weights. ...
- Eat more fiber. ...
- Follow a sleep schedule. ...
- Set reasonable goals and stay accountable.
The idea is this: You set your treadmill to speed 3 and incline 12, and walk on for 30 minutes. And that's it. While it may sound simple—albeit very hard, considering that incline—TikTokker Lauren Giraldo swears that by doing this workout five times a week, she was able to lose 30 pounds without modifying her diet.
What is the fastest way to lose weight on a treadmill? ›- Start with a flat incline or at 1%
- Warm up for 5 minutes with a brisk walk.
- After 5 minutes, increase the incline to 12%
- Keep the speed the same and walk for another 30 minutes.
- After 30 minutes, reduce the incline back down to flat or 1% for your cool down.
A good speed to walk on a treadmill to lose weight is between 3-4 mph. It's important to start at a speed that is comfortable for you and gradually increase it over time to avoid injury.
Why am I not losing weight on the treadmill? ›One of the main reasons why burning calories through exercise may still not result in weight loss is due to overexertion, or inflammation of your body. If you exercise too hard on a daily basis, there is an excess of inflammation in your body. All the added up inflammation makes you gain more weight than lose.
Can treadmill reduce belly fat? ›Not only does using a treadmill burn belly fat, but one of the long-term effects of regular treadmill sessions is that visceral fat will go away for good. Plus, even if you end up gaining some weight down the road, treadmill running not allow the deep belly fat to return.
Is incline or speed better on a treadmill? ›Running at an incline activates the calves, hamstrings and glutes more than running on a “flat road” (0% incline). According to researchers at the University of Georgia, running uphill activates nine percent more muscles each stride compared to running at the same relative intensity on level ground.
How long will it take to see results from treadmill? ›Some individuals can notice weight-loss benefits in as little as one week on the treadmill, but this depends on the situation, intensity, and other lifestyle factors. Weeks of workouts could lead to higher results. For health benefits, you can notice results in around a month.
What happens if I do treadmill daily? ›
Without enough time for rest and recovery, you can sustain an overuse injury due to the repetitive motion of the treadmill. Overuse can quickly happen as you're using the same muscles and joints. Overuse injury may lead to muscle tears, chronic knee pain, or other issues.
How much treadmill a day to lose belly fat? ›How Long On Treadmill To Lose Belly Fat? A daily average of 30-45 minutes should be enough as long as you're taking care of your nutrition first.
Can you lose 15 lbs in a month? ›“With very aggressive diets, you are only causing caloric restriction and very soon your body will fight back to reclaim that weight loss.” So while it is possible, losing 15 pounds in one month is not recommended.
Can I lose 30 pounds in a month? ›No, you cannot. Contrary to what some 'fitness expert' or diet guru may have told you before, there is no possible way, physically and scientifically that you can lose 30 pounds in 30 days.
Can I lose 4 inches off my waist in a month? ›You can also lose inches in 30 days. "Just in my own 15 years of experience in working with patients, I have seen some lose up to five to 10 inches in a month from losing four to eight pounds," Jim told POPSUGAR.
Does incline walking burn fat? ›Walking on an incline causes your body to use more energy, which leads to more fat being burned. Additionally, walking on an incline is easier on your joints than running, making it a safer and more effective way to burn fat.
Does incline walking burn belly fat? ›High Calorie Burn
There is a greater demand placed on your body to walk uphill, which increases your heart rate and burns more calories. To lose 1 lb. of fat, you must burn 3,500 calories. Walking on an incline melts fat from your entire body, including your stomach.
Walking might not be the most strenuous form of exercise, but it is an effective way to get in shape and burn fat. While you can't spot-reduce fat, walking can help reduce overall fat (including belly fat), which, despite being one of the most dangerous types of fat, is also one of the easiest to lose.
Will I lose weight if I walk on the treadmill everyday? ›Treadmill walking is a great way to burn extra calories each day to help you lose weight. Aim to burn 300 extra calories per day with cardio exercise such as brisk walking. This is about 60 minutes per day of moderately-intense exercise, in addition to controlling the number of calories you are eating.
How much should I walk to slim down? ›In terms of how the type of walking you need to do to lose weight, a brisk pace is recommended. Walking for 30-90 minutes several days each week will help you to lose weight.
Is 20 minutes of walking a day enough to lose weight? ›
Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.
How long does it take to lose 2 pounds on a treadmill? ›Weight-Loss Possibilities
If you walk at 4 mph during your treadmill workouts and thus burn about 167 calories during each session, you'll be able to create a 3,500-calorie deficit about every 20 workouts. This means it'll take you about three weeks to lose a pound and thus lose about two pounds in the six-week period.
- Increase fiber intake.
- Don't drink your liquids.
- Switch to zero-calorie substitutes.
- Make swaps to your food.
- Add volume to meals.
- Eat home cooked food.
- Watch your portion sizes.
- Regularly exercise.
On average, you burn 30% more calories on an incline treadmill than a flat treadmill going at the same distance and speed. This is because your body is working harder to keep yourself moving, and is also having to utilise a greater number of muscles in the process.
What is a healthy speed on a treadmill? ›| Level | Speed Range |
|---|---|
| Walking | Less than 5 km/h (3 mph) |
| Jogging | 6-9 km/h (4-6 mph) |
| Running | Around 12 km/h (8.3 mph) |
| Sprinting | Around 18 km/h (12 mph) |
Workout Goal: Endurance
If you want to have an effective cardio session to help improve your overall cardiovascular endurance, you should walk on a treadmill for a minimum of 30 to 60 minutes a day, five days a week.
A daily, brisk walk on the treadmill can help you lose weight. Walking on a treadmill can be a good exercise to complement your weight loss program, provided that you work out for a long enough duration and at a high enough intensity to burn calories.
Why am I gaining weight on treadmill? ›You Might Be Experiencing Swelling After A Hard Workout
The body immediately works on healing those microtears (part of the muscle-strengthening process). To do that, it sends excess water to the area to help the healing process, which can then show up as water weight gain after running.
- Take advantage of your treadmill's pre-set routes. ...
- Give interval training a shot. ...
- Go for distance rather than time. ...
- Experiment with the incline. ...
- Get your monster walk on. ...
- Lunge it out. ...
- Take your butt kicks up a level. ...
- Up your skipping skills.
When you are targeting love handles, you will need to workout with purpose because walking on the treadmill isn't going to be enough to get the job done. While doing cardio will help you burn calories, it won't be effective alone when it comes to slimming down the hips.
Does treadmill lose thigh fat? ›
Since the direct impact of running is on your feet and thighs, running every morning on your treadmill will help you lose weight and give a better shape to your thighs. For those who do not have space and time to go cycling, exercising at home with an exercise bike will be instrumental in losing weight.
What is the 12 3 30 treadmill workout? ›One viral trend known as the "12-3-30" workout did just that and is soothingly straightforward: You set your treadmill to an incline of 12 and a speed of 3 miles per hour and then walk for 30 minutes.
What is the best incline and speed to walk on a treadmill? ›The 30-minute workout is simple: Set your treadmill to a 12% incline and the speed to 3 miles per hour, then go. An easier version geared toward beginners calls for the first 15 minutes at a 2.5% incline and the second 15 minutes at an 8.5% incline. “The 12-3-30 workout is a fantastic workout as well,” Bulay said.
At what speed should you incline? ›Bhusri suggests walking at 3 mph at an incline between 16 and 18 percent. In general, "the greater the incline and the longer the period of time spent exercising on that incline, the faster you'll see results."
What is the 30 day treadmill challenge? ›Each week of this treadmill challenge, you'll tackle a roughly 30-minute interval workout, which helps you become a stronger runner by improving your endurance, speed, and power. The workout will remain the same, but the intensity and focus will change from week to week.
Do you need a rest day from treadmill? ›Muscle recovery is a process that requires between 48 and 72 hours of inactivity. In your schedule, plan at least 1 day off every 2 or 3 days. In order not to lose the benefits of your training, do not plan more than 2 consecutive days of rest.
What is the disadvantage of treadmill? ›Disadvantages of Using a Treadmill
Even if your treadmill has extra cushioning, the high impact from jogging or running can still cause joint pain in your ankles, knees, or hips. If your joints start to hurt, slow your pace or stop altogether.
...
- Increasing the speed ;
- Walking on the hill or incline or;
- Combining both.
Walking a mile on a treadmill will allow you to burn about 100 calories and takes about 20 minutes at a moderate pace. Running will burn more calories and allow you to cover a greater distance in the same amount of time. A 160-pound person who runs at 5 miles per hour will burn over 600 calories, for example.
Which exercise burns the most belly fat? ›The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground. Lift your hands and then place them behind the head.
Is 30 minutes a day on treadmill enough to lose weight? ›
Yes, walking on a treadmill for 30 minutes a day can help you burn belly fat — but you need to do a few other things, too. Walking on a treadmill provides many possible benefits, from weight loss to improved cardiovascular health.
Is treadmill good for losing belly fat? ›Not only does using a treadmill burn belly fat, but one of the long-term effects of regular treadmill sessions is that visceral fat will go away for good. Plus, even if you end up gaining some weight down the road, treadmill running not allow the deep belly fat to return.
What should I do on the treadmill to lose weight fast? ›- Start with a flat incline or at 1%
- Warm up for 5 minutes with a brisk walk.
- After 5 minutes, increase the incline to 12%
- Keep the speed the same and walk for another 30 minutes.
- After 30 minutes, reduce the incline back down to flat or 1% for your cool down.
- Step 1 – Walk for 3 minutes at a speed of 3.5 mph, and set the incline at 0%. ...
- Step 2 – Increase the speed to 4 mph for 2 minutes, keeping the incline at 0%. ...
- Step 3 – Reduce the speed to 3.5 and walk briskly for 3 minutes with the incline at 4%.
Some individuals can notice weight-loss benefits in as little as one week on the treadmill, but this depends on the situation, intensity, and other lifestyle factors. Weeks of workouts could lead to higher results. For health benefits, you can notice results in around a month.
Is it OK to treadmill everyday? ›Frequency: Once you are used to treadmill walking, you can do it every day of the week. Walking at a brisk pace for 30 to 60 minutes most days of the week, or a total of 150 to 300 minutes per week, is recommended to reduce health risks.
How can I lose 10 pounds in a month? ›- Try cardio for weight loss. ...
- Eat fewer refined carbs. ...
- Start counting calories. ...
- Choose better beverages. ...
- Eat slowly. ...
- Add fiber to your diet. ...
- Eat a high protein breakfast. ...
- Get enough sleep every night.
Treadmill walking is a great way to burn extra calories each day to help you lose weight. Aim to burn 300 extra calories per day with cardio exercise such as brisk walking. This is about 60 minutes per day of moderately-intense exercise, in addition to controlling the number of calories you are eating.
Is it better to walk outside or on a treadmill for weight loss? ›If you are wondering which burns more calories, treadmills or walking outside, opt for walking outside. Uneven terrains provide extra resistance, thus making you involve more muscles and burn more calories as a result.