How to lose weight on a treadmill (speed, incline & HIIT workouts)

The treadmill is one of the most popular choices for losing weight at home. It makes it possible to walk, jog or run no matter the weather or when that surge of motivation hits you.

We all know the basic way to use a treadmill: you turn on the motorized deck and jog until you can’t jog any more, but are there smarter ways to use a treadmill to lose weight?

There absolutely are, so we’re going to break down some common ways to lose weight on your treadmill along with some more unique customisations that will take your home training to the next level.

Losing weight on a treadmill

To lose weight, you need to be in a calorie deficit for an extended period of time. This means burning more calories than you consume, which a treadmill is a great asset for.

Walking, jogging and running all burn more calories than being stationary, and aerobic exercise (the category these fall under) has been shown to have a modest effect on weight loss in overweight and obese populations (Thorogood et al 2011).

Walking

In the past you might have been sneered at for suggesting that walking is a good way to lose weight, but over the past decade people have become much more receptive—and aware—of its benefits. As our own Head of Marketing and qualified Personal Trainer Steph says: “Walking is easy, free and convenient. Plus it's low-impact, gets your heart rate up and has great mental health benefits.”

Walking for 8,000 steps a day (not the commonly-believed figure of 10,000) is a huge asset to your cardiovascular health — so much so that it's been shown to increase the average lifespan. 

For anyone getting started with fitness, walking is a great introduction and will build the strength and stamina you need to jog in the future. Start at a slow space, no more than 4 mph, and walk for 20-30 minutes. Alternatively, take on a brisk walk for 10-15 minutes, aiming for a speed between 5-6 mph.

Jogging

Jogging is the most popular way to use a treadmill, where you take on a sustained workout at a moderate speed. Not too fast, not too slow. Most people will find 6-8 mph a comfortable speed to jog at, and your heart rate should be sitting at around 70-80% of its max . There are some benefits to jogging on a treadmill compared to outside, such as a more cushioned running surface, being sheltered from the weather and the added safety of being able to train in your own home.

A basic jogging workout you can try for yourself is to set the treadmill to 7 mph and run for 3 kilometres. Measure your time and try to shave a few seconds off each week to gradually build your fitness.

Running

For those of you who are short on time and already have a base level of fitness, you’ll unlock the most efficient workouts by running on your treadmill. This will raise your heart rate the most and, in turn, the number of calories you can burn. Run at a speed of 9 mph or more, and aim for a heart rate range of 80-100% of your max.

Since running is so intensive on your cardiovascular system, the most popular workouts in this style are sprints. Try one for yourself and feel your heart try to jump out of your chest.

Sprint for 30 seconds, then rest for 1 minute by jogging at a moderate pace. Repeat this 3 times for a great cardio blitz in under 5 minutes.

Incline

A fantastic treadmill feature is the option for incline intensifiers. With most treadmills these days offering an incline setting, it’s effortless to change that light walk at home into an uphill quads-burner. Set your treadmill to a 10% incline with a speed of 5 mph for a surprisingly taxing workout. It’s not demanding on your joints but will still leave you thoroughly out of breath.

A key benefit to training on an incline is that it raises your heart rate more than running on flat ground does, but isn't as strenuous as jogging. This makes it ideal for anyone who struggles to run such as those with problemed joints, heavier people and those with mobility issues. Training on incline brings you all the benefits without being as taxing on the body.

HIIT

Modern treadmills have pre-programmed routines set up for users to follow. The most popular of these are high intensity interval training circuits (HIIT) which work by raising your heart rate dramatically and then engaging in a short period of rest before diving right back into exercise.

HIIT workouts on a treadmill are similar to sprints but usually last between 15 and 30 minutes. For the best possible weight loss routines on a treadmill, following a HIIT circuit. These are hugely effective at burning calories and are easy to follow along to.

At the end of the day, any exercise you do on a treadmill is a win for both losing weight and your general health, but there are ways you can be smart about getting the most out of your work. Take one of the suggestions from this guide into your next workout and watch the calorie counter rocket up.

Happy training!