{"id":78512,"date":"2025-07-04T16:08:38","date_gmt":"2025-07-04T16:08:38","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=78512"},"modified":"2025-07-04T16:08:38","modified_gmt":"2025-07-04T16:08:38","slug":"treadmill-to-lose-weight","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/","title":{"rendered":"How To Use A Treadmill To Lose Weight, According To Science"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#Is_A_Treadmill_Good_For_Losing_Fat\" >Is A Treadmill Good For Losing Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#Different_Treadmill_Settings_For_Fat_Metabolism\" >Different Treadmill Settings For Fat Metabolism<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#Benefits_Of_A_Treadmill_For_Fat_Loss\" >Benefits Of A Treadmill For Fat Loss<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#Is_30_Minutes_On_A_Treadmill_Enough_To_Lose_Weight\" >Is 30 Minutes On A Treadmill Enough To Lose Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#How_To_Lose_20_Lbs_On_A_Treadmill\" >How To Lose 20 Lbs On A Treadmill?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#Tailor_Your_Treadmill_Routine\" >Tailor Your Treadmill Routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#Stay_Consistent\" >Stay Consistent<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#Track_Your_Progress\" >Track Your Progress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#Incorporate_Strength_Training\" >Incorporate Strength Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#Avoid_Overestimating_Treadmill_Calories\" >Avoid Overestimating Treadmill Calories<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#Prioritize_Recovery_and_Rest\" >Prioritize Recovery and Rest<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#Make_It_Sustainable\" >Make It Sustainable<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#What_Is_An_Effective_Workout_On_A_Treadmill_To_Lose_Weight\" >What Is An Effective Workout On A Treadmill To Lose Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#How_Long_Should_I_Walk_On_The_Treadmill_To_Lose_Belly_Fat\" >How Long Should I Walk On The Treadmill To Lose Belly Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#How_To_Lose_Weight_On_A_Treadmill_In_2_Weeks\" >How To Lose Weight On A Treadmill In 2 Weeks<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#Start_With_Incline_Walking\" >Start With Incline Walking<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#Incorporate_Interval_Training\" >Incorporate Interval Training\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#Commit_To_Consistency\" >Commit To Consistency<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#Hydrate_And_Rest\" >Hydrate And Rest<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#Is_The_Treadmill_Or_Bike_Better_For_Belly_Fat\" >Is The Treadmill Or Bike Better For Belly Fat?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#Other_Factors_To_Consider\" >Other Factors To Consider<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#Should_I_do_treadmill_or_abs_first\" >Should I do treadmill or abs first?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#Should_I_do_squats_or_treadmill_first\" >Should I do squats or treadmill first?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#What_is_the_3_30_rule_on_the_treadmill\" >What is the 3:30 rule on the treadmill?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#Does_a_treadmill_reduce_waist_size\" >Does a treadmill reduce waist size?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Whether you&#8217;re tight on time, facing unpredictable weather, or simply prefer the simplicity of walking or running, it\u2019s a practical choice. Using a treadmill allows for indoor exercise and provides a controlled environment for movement.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_To_Lose_Weight\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/treadmill.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">But like any other workout tool, its effectiveness depends on how you use it and how well it fits into your overall routine. The good news? There are ways to make treadmill workouts more efficient, enjoyable, and easier to stick with.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how to maximize the benefits of each session while keeping the bigger picture in mind.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_A_Treadmill_Good_For_Losing_Fat\"><\/span><strong>Is A Treadmill Good For Losing Fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">At its core, fat loss is about achieving a state of energy balance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To lose fat, you need to create a calorie deficit, meaning you burn more calories than you consume (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2376744\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). A treadmill provides a controlled, efficient way to burn calories, making it a helpful tool in this equation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the size of that calorie deficit doesn\u2019t depend solely on treadmill sessions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your total daily activity, the food you eat, and your resting metabolic rate (the number of calories you burn at rest) all influence it (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2376744\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For the treadmill to contribute meaningfully, your training should complement these other factors.<\/span><\/p>\n<p><a href=\"http:\/\/https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_To_Lose_Weight\"><img decoding=\"async\" class=\"aligncenter wp-image-73459 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-233-treadmill-endurance-workout-1-1024x640.png\" alt=\"treadmill to lose weight\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-233-treadmill-endurance-workout-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-233-treadmill-endurance-workout-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-233-treadmill-endurance-workout-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-233-treadmill-endurance-workout-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-233-treadmill-endurance-workout-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Different_Treadmill_Settings_For_Fat_Metabolism\"><\/span><strong>Different Treadmill Settings For Fat Metabolism<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">During moderate-intensity exercise, such as brisk walking or jogging on a treadmill, your body tends to rely more on fat as a fuel source compared to high-intensity efforts, which depend on carbohydrates (<\/span><a href=\"https:\/\/www.mdpi.com\/2218-273X\/10\/12\/1699\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1877117315001520?via%3Dihub\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, that doesn\u2019t mean that moderate intensity is inherently better for fat loss.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Total calories burned still matter most, and higher-intensity intervals can burn more calories overall in a shorter amount of time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We&#8217;ll get into more details on how to choose a treadmill setting later on in this article.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s also worth noting that fat loss doesn\u2019t occur exclusively during exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most of it happens after the workout (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-essr\/fulltext\/2009\/04000\/exercise_improves_fat_metabolism_in_muscle_but.8.aspx\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">), as your body maintains a <a href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit-meal-plan\/\">calorie deficit<\/a> over time. This fat loss factor is why pairing treadmill cardio with a balanced diet is essential for success.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_To_Lose_Weight\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_A_Treadmill_For_Fat_Loss\"><\/span><strong>Benefits Of A Treadmill For Fat Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A treadmill offers unique advantages that can support fat loss when used effectively (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9338755\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First, it provides a weather-proof and easily accessible way to get moving.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether you prefer walking, jogging, or running, treadmills accommodate all fitness levels.<\/span><\/p>\n<p><b>The best treadmill settings for fat loss:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Second, the treadmill settings allow for progression.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By adjusting speed or incline, you can gradually increase the intensity, which can help with long-term calorie burn and cardiovascular fitness.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, walking on an incline not only burns more calories than flat ground but also targets muscle groups like the glutes and hamstrings (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4504736\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S002192901630834X?via%3Dihub\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lastly, treadmills encourage consistency. Since you can control the environment and remove barriers like bad weather or uneven terrain, it becomes easier to adhere to a routine. And consistency is key when it comes to fat loss.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/benefits-of-walking-on-treadmill-for-30-minutes\/\">The Powerful Benefits Of Walking On A Treadmill For 30 Minutes Every Day<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_30_Minutes_On_A_Treadmill_Enough_To_Lose_Weight\"><\/span><strong>Is 30 Minutes On A Treadmill Enough To Lose Weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Health organizations recommend at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous activity per week for general health benefits (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/aha-recs-for-physical-activity-in-adults\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Experts designed this guideline to maintain overall health, not necessarily to lose weight specifically. If you split this into daily sessions, 30 minutes a day 5 times a week, you can meet the minimum recommendation for health maintenance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, weight loss generally requires more effort. Studies suggest that individuals aiming to lose weight may need approximately 300 minutes of moderate-intensity activity weekly (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/fulltext\/2009\/02000\/appropriate_physical_activity_intervention.26.aspx\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). That\u2019s about 45 minutes daily, or more if you opt for lower-intensity exercises.<\/span><\/p>\n<p><b>There are cases where 30 minutes can be enough to support <a href=\"https:\/\/betterme.world\/articles\/treadmill-weight-loss\/\">treadmill weight loss<\/a>:<\/b><\/p>\n<ul>\n<li><b>If You\u2019re Creating A Calorie Deficit Elsewhere<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If your diet is already optimized for a calorie deficit, 30 minutes of treadmill work can be the extra push that helps you tip the scale. Combining moderate cardio with portion control and nutrient-dense foods is often highly effective in achieving weight loss.<\/span><\/p>\n<ul>\n<li><b>If You\u2019re Overweight\/Obese<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Individuals with a higher body weight tend to burn more calories during exercise than those with a lower body weight, even at the same intensity. This increased calorie burn in overweight individuals occurs because moving a larger mass requires more energy (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/metabolism\/art-20046508\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, a person weighing 200 pounds may burn significantly more calories walking briskly for 30 minutes compared to someone weighing 150 pounds (<\/span><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This higher energy expenditure makes 30 minutes a solid contributor to their overall calorie deficit and weight loss goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Over time, though, our bodies become more efficient at using energy during exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This increased efficiency means that as we become more fit and accustomed to certain activities, our bodies require less energy to do them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To continue losing weight and reaching higher fitness goals, it&#8217;s essential to challenge ourselves by varying our workouts and continually increasing intensity. <span data-sheets-root=\"1\">Our previous article covers everything you need to know about <a href=\"https:\/\/betterme.world\/articles\/28-day-treadmill-weight-loss-challenge\/\">28-day treadmill weight loss challenge<\/a>.<\/span><\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_To_Lose_Weight\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-73115\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5318-treadmill-good-for-knees-1024x640.png\" alt=\"Treadmill To Lose Weight\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5318-treadmill-good-for-knees-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5318-treadmill-good-for-knees-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5318-treadmill-good-for-knees-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5318-treadmill-good-for-knees-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5318-treadmill-good-for-knees.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>If You&#8217;re Doing High-Intensity Workouts<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If your 30-minute workout involves high-intensity interval training (HIIT), you may burn a significant number of calories in a shorter time frame.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">HIIT not only helps you burn calories during the workout but may also boost your calorie burn afterward through a process called excess post-exercise oxygen consumption (EPOC) (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8439678\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>While 30 minutes can be a great starting point, there are instances when it won\u2019t be enough for substantial weight loss:<\/b><\/p>\n<ul>\n<li><b>If You Have A Sedentary Lifestyle<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you spend the rest of your day sitting, a 30-minute treadmill session may not be enough to offset your sedentary lifestyle.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adding short walks, stretching, or standing breaks throughout the day can help increase your total daily energy expenditure (TDEE) (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/oby.22373\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>If You Hit A Plateau<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Over time, your body adapts to repeated workouts, resulting in a reduced calorie burn for the same activity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK482280\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). When this happens, increasing your workout duration, intensity, or incorporating other exercises such as strength training can help break through a plateau.<\/span><\/p>\n<ul>\n<li><b>If You Have Higher Weight Loss Goals<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you\u2019re aiming for significant weight loss, 30 minutes might not create enough of a calorie deficit by itself. A combination of thoughtful dietary adjustments and additional activity, such as strength training or recreational sports, is often necessary.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_To_Lose_Weight\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72938\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5102-treadmill-interval-workout-1024x640.png\" alt=\"Treadmill To Lose Weight\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5102-treadmill-interval-workout-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5102-treadmill-interval-workout-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5102-treadmill-interval-workout-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5102-treadmill-interval-workout-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5102-treadmill-interval-workout.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Lose_20_Lbs_On_A_Treadmill\"><\/span><strong>How To Lose 20 Lbs On A Treadmill?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To lose 1 pound, you need to create a calorie deficit of approximately 3,500 calories (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4035446\/#:~:text=Fifty%20years%20later%20and%20with,Nutrition%20in%20Health%20and%20Disease.\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). For a 20-pound goal, this amounts to approximately 70,000 calories over time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rather than aiming for drastic cuts, aim for a reasonable, sustainable deficit of 500\u2013750 calories per day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your treadmill sessions will contribute to this deficit, but don\u2019t rely solely on exercise; pair activities with a nutrient-dense, calorie-conscious diet to avoid overcompensating by eating more.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tailor_Your_Treadmill_Routine\"><\/span><strong>Tailor Your Treadmill Routine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The treadmill offers flexibility, allowing you to create workouts aligned with your fitness level and goals.<\/span><\/p>\n<p><b>Here\u2019s How To Optimize:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Steady-State Cardio:<\/b><span style=\"font-weight: 400;\"> Walk briskly or jog at a consistent pace for 30\u201360 minutes. This pace burns calories while being easy to sustain over time (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4657417\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incline Walking: <\/b><span style=\"font-weight: 400;\">Add an incline for a greater calorie burn. Walking uphill requires more energy and engages additional muscle groups, such as your glutes and calves (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4504736\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S002192901630834X?via%3Dihub\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Interval Training:<\/b><span style=\"font-weight: 400;\"> Alternate between high and low-intensity exercises.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For example, sprint for 30 seconds, then recover at a slower pace for 1-2 minutes. Repeat for 20\u201330 minutes. Interval training boosts calorie burn both during and after the session (<\/span><a href=\"https:\/\/www.mdpi.com\/2077-0383\/12\/6\/2291\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Progress over time by gradually increasing the speed, incline, or duration of exercise.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Stay_Consistent\"><\/span><strong>Stay Consistent<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Consistency is crucial for long-term results. Aim for at least 5 weekly treadmill sessions, totaling 150\u2013300 minutes of moderate to vigorous activity. To prevent boredom or burnout, vary your workouts and utilize the different features on the treadmill.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_To_Lose_Weight\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77377\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-310-benefits-of-walking-on-treadmill-for-30-minutes-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-310-benefits-of-walking-on-treadmill-for-30-minutes-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-310-benefits-of-walking-on-treadmill-for-30-minutes-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-310-benefits-of-walking-on-treadmill-for-30-minutes-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-310-benefits-of-walking-on-treadmill-for-30-minutes-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-310-benefits-of-walking-on-treadmill-for-30-minutes.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Track_Your_Progress\"><\/span><strong>Track Your Progress<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Use the treadmill\u2019s tracking features or a fitness app to measure distance, speed, calories burned, and heart rate. This awareness enables you to monitor improvement and stay motivated. Consider using a heart rate monitor to ensure you\u2019re training within your target heart rate zone for optimal fat burn.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Incorporate_Strength_Training\"><\/span><strong>Incorporate Strength Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Relying solely on the treadmill can lead to muscle loss over time if you\u2019re not pairing it with resistance exercises. Muscle plays a crucial role in maintaining your metabolism (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">); therefore, include strength training 3 times a week.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercises such as squats, lunges, and deadlifts complement treadmill workouts for weight loss and enhance body composition (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.01370.2011\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Avoid_Overestimating_Treadmill_Calories\"><\/span><strong>Avoid Overestimating Treadmill Calories<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Treadmills often overestimate calories burned. Be realistic about the numbers you see.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Focus on creating an overall calorie deficit rather than obsessing over the treadmill readout.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Prioritize_Recovery_and_Rest\"><\/span><strong>Prioritize Recovery and Rest<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Overexercising can lead to fatigue and increase the risk of injury (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-016-0619-5\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Balance hard treadmill sessions with adequate recovery, including rest days, sleep, and proper hydration. Recovery ensures your body can perform optimally and sustain weight loss efforts.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Make_It_Sustainable\"><\/span><strong>Make It Sustainable<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Losing 20 pounds won\u2019t happen overnight. Depending on your starting point, aim for 1\u20132 pounds of weight loss per week (<\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/recommen.htm\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This slower approach is not only safer but also more sustainable. Build habits you can maintain after reaching your goal, such as daily walks or meal prep, to avoid regaining the weight.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/does-running-outside-burn-more-calories\/\">Does Running Outside Burn More Calories Than Running on a Treadmill?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_An_Effective_Workout_On_A_Treadmill_To_Lose_Weight\"><\/span><strong>What Is An Effective Workout On A Treadmill To Lose Weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many ask, \u201cWhat is a workout plan on a treadmill to lose weight?\u201d<\/span><\/p>\n<p><b>Here&#8217;s a sample treadmill workout plan:<\/b><\/p>\n<p style=\"text-align: center;\"><b>Week 1-3<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>3 days of steady-state cardio<\/b><span style=\"font-weight: 400;\"> (30\u201340 min walking or jogging)<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Week 4-8<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>3 days of steady-state cardio<\/b><span style=\"font-weight: 400;\"> (30\u201340 min walking or jogging)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>2 days of interval training<\/b><span style=\"font-weight: 400;\"> (20\u201325 min)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Build incline walks gradually<\/b><span style=\"font-weight: 400;\"> (start at 3%, increase weekly)<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Week 8 And Beyond<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Add an extra day of treadmill work<\/b><span style=\"font-weight: 400;\"> (e.g., light recovery walk or jog)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend intervals or increase running speed slightly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>1\u20132 sessions include high-intensity training<\/b><span style=\"font-weight: 400;\"> (30-second sprint, 90-second recovery)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Combine incline walking with intervals for a more challenging workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Work toward longer sessions (40\u201360 min) at least three times a week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue strength workouts and track total calorie deficits weekly.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_I_Walk_On_The_Treadmill_To_Lose_Belly_Fat\"><\/span><strong>How Long Should I Walk On The Treadmill To Lose Belly Fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For fat loss, aim for 30\u201360 minutes per session.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research suggests that consistent moderate-intensity aerobic exercise is highly effective for burning fat (<\/span><a href=\"https:\/\/hqlo.biomedcentral.com\/articles\/10.1186\/s12955-017-0743-4\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>The exact duration depends on factors such as your fitness level, weight, and caloric intake:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Treadmill to lose weight for beginners: <\/b><span style=\"font-weight: 400;\">Start with 20\u201330 minutes, 4\u20135 days a week. Gradually increase your walking time as your stamina improves.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intermediate\/Advanced:<\/b><span style=\"font-weight: 400;\"> Progress to 45\u201360 minutes, 5\u20136 days a week, for greater calorie burn.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The longer you walk, the more calories you burn; however, consistency is more effective than one long session. Finding a routine you enjoy will help you stick with it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Over time, as your body reduces its stored fat reserves, you\u2019ll likely see fat reduction in your midsection.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Genetics play a role in where you lose fat first, so patience is key.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_To_Lose_Weight\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77571\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>The intensity of your treadmill walks will influence your calorie burn:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Moderate Intensity: <\/b><span style=\"font-weight: 400;\">Walking briskly at around 3\u20134 mph lets you burn fat efficiently without overexerting yourself. You should be able to hold a conversation while still feeling like you\u2019re working out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Add Incline:<\/b><span style=\"font-weight: 400;\"> Walking uphill increases your heart rate and engages larger muscle groups. Start with a 2\u20133% incline and gradually increase it as you build strength.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intervals: <\/b><span style=\"font-weight: 400;\">Alternating between faster and slower paces, such as 2 minutes brisk walking followed by 1 minute of slower recovery, can elevate calorie burn during and after your workout.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Walking 30\u201360 minutes is valuable, but it\u2019ll work best when combined with a sensible diet. Aim for a moderate calorie deficit of 500\u2013750 calories per day through a combination of exercise and eating mindfully.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Focus on lean proteins, whole grains, and plenty of vegetables to fuel your walks and support fat loss.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Lose_Weight_On_A_Treadmill_In_2_Weeks\"><\/span><strong>How To Lose Weight On A Treadmill In 2 Weeks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For noticeable results in two weeks, aim for a daily calorie deficit of 500\u2013750 calories (<\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/recommen.htm\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). This deficit can come from a combination of treadmill workouts and mindful eating.\u00a0<\/span><\/p>\n<p><b>For example, you can create a calorie deficit by:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tracking your calorie intake using an app or journal.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focusing on nutrient-dense foods like lean protein, vegetables, and whole grains.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reducing calorie-dense snacks, sugary drinks, and processed foods.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A balanced diet will fuel your workouts and help you feel energized.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Start_With_Incline_Walking\"><\/span><strong>Start With Incline Walking<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Incline walking is a simple way to burn more calories during your treadmill sessions (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4504736\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Walking uphill increases intensity and activates larger muscle groups, such as your glutes and calves (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S002192901630834X?via%3Dihub\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with a 2\u20134% incline and walk briskly for 30\u201345 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gradually increase the incline every few days to challenge your body and improve your fitness.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you barely have time, increase speed or incline to elevate calorie burn in a shorter workout.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Incorporate_Interval_Training\"><\/span><strong>Incorporate Interval Training\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">High-intensity interval training (HIIT) is one of the most effective methods for burning calories quickly (<\/span><a href=\"https:\/\/www.mdpi.com\/2077-0383\/12\/6\/2291\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). Alternate between short bursts of high effort and recovery periods.\u00a0<\/span><\/p>\n<p><b>Here\u2019s a <a href=\"https:\/\/betterme.world\/articles\/beginner-hiit-treadmill-workout-for-fat-loss\/\">HIIT treadmill workout for fat loss<\/a> example:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sprint for 20\u201340 seconds at a fast pace.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Recover by walking at a moderate pace for 90 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 20\u201330 minutes.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">HIIT keeps your heart rate elevated and boosts metabolism after your workout, helping you burn more fat even at rest.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_To_Lose_Weight\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77572\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Commit_To_Consistency\"><\/span><strong>Commit To Consistency<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Over two weeks, focus on maintaining a regular treadmill routine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aim for 5\u20136 sessions per week to maximize calorie burn and jumpstart weight loss.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Schedule your workouts like appointments to stay on track, and gradually increase their intensity or duration over time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best time to walk on a treadmill to lose weight is the time that fits into your schedule.<\/span><\/p>\n<p><b>Sample treadmill workout schedule:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 1:<\/b><span style=\"font-weight: 400;\"> 30-minute incline walk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 2: <\/b><span style=\"font-weight: 400;\">25-minute interval training<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 3: <\/b><span style=\"font-weight: 400;\">45-minute steady-state cardio<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 4:<\/b><span style=\"font-weight: 400;\"> Rest or light activity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 5:<\/b><span style=\"font-weight: 400;\"> 30-minute incline walk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 6:<\/b><span style=\"font-weight: 400;\"> 30-minute HIIT session<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 7:<\/b><span style=\"font-weight: 400;\"> 40-minute brisk walk<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hydrate_And_Rest\"><\/span><strong>Hydrate And Rest<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hydration plays a significant role in performing your best during workouts (<\/span><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-018-0230-2\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Drink plenty of water throughout the day and during your treadmill sessions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, prioritize 7\u20139 hours of sleep per night. Sleep supports recovery and regulates hormones that affect hunger and metabolism (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3065172\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_The_Treadmill_Or_Bike_Better_For_Belly_Fat\"><\/span><strong>Is The Treadmill Or Bike Better For Belly Fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">At a moderate pace, the stationary bike and treadmill are comparable in calorie burn.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, is a treadmill good for losing belly fat? Or should you prioritize the bike?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The treadmill tends to outpace the bike during higher-intensity workouts, such as jogging or incline walking, but both offer practical ways to burn calories and create a calorie deficit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The number of calories burned varies depending on factors like body weight, workout intensity, and duration.<\/span><\/p>\n<p><b>Here\u2019s a general calorie-burning breakdown based on a 30-minute session for a person weighing 155 pounds (<\/b><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\"><b>11<\/b><\/a><b>):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Treadmill (Moderate Walking, 3.5 mph):<\/b><span style=\"font-weight: 400;\"> Around 130 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Treadmill (Jogging, 6 mph):<\/b><span style=\"font-weight: 400;\"> Around 298 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stationary Bike (Moderate Pace): <\/b><span style=\"font-weight: 400;\">Around 220 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stationary Bike (Vigorous Pace):<\/b><span style=\"font-weight: 400;\"> Around 250 calories<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Other_Factors_To_Consider\"><\/span><strong>Other Factors To Consider<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Joint Impact<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re concerned about joint health, the bike might be a better choice.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cycling is a low-impact activity that is gentle on the knees and hips, making it ideal for individuals with joint pain or injuries (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/cycling-health-benefits\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The treadmill, depending on your speed and incline, can put more stress on the knees, especially for overweight individuals.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Muscle Engagement<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The treadmill primarily works your lower body, engaging muscles such as your glutes, hamstrings, quads, and calves. Adding an incline or running can increase the intensity and muscle activation (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S002192901630834X?via%3Dihub\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The bike also targets your lower body but places a heavier focus on quads and calves (<\/span><a href=\"https:\/\/www.arthritis.org\/health-wellness\/healthy-living\/physical-activity\/other-activities\/biking-exercise-arthritis\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">). High-resistance pedaling can also be a great way to build strength in these areas.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While both engage your core muscles to some degree for balance, the treadmill may do so slightly more during walking or running.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Workout Variety<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The treadmill offers a greater variety of workouts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can walk, jog, run, or perform interval training at different inclines and speeds.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This versatility can be motivating and help you avoid monotony.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stationary bikes are largely resistance-based, but you can still experiment with spin classes, intervals, or hill climbs. The best choice depends on what motivates you.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Personal Preference And Comfort<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Your preference plays a significant role in sticking to a workout plan. If you dread running, you might be more consistent on the bike, or vice versa. The key to long-term success is sustainability. Choose the machine you\u2019ll enjoy using consistently.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No matter which machine you choose, it\u2019s important to remember that spot reduction isn\u2019t possible (<\/span><a href=\"https:\/\/www.sydney.edu.au\/news-opinion\/news\/2023\/11\/07\/spot-reduction--why-targeting-weight-loss-to-a-specific-area-is-.html\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">). Belly fat will decrease as you lose overall body fat through creating a calorie deficit. Both the treadmill and the bike can contribute to this process effectively when paired with a balanced diet and regular exercise.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_To_Lose_Weight\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72803\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/how-much-incline-on-treadmill-for-glutes-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/how-much-incline-on-treadmill-for-glutes-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/how-much-incline-on-treadmill-for-glutes-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/how-much-incline-on-treadmill-for-glutes-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/how-much-incline-on-treadmill-for-glutes-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/how-much-incline-on-treadmill-for-glutes.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Should_I_do_treadmill_or_abs_first\"><\/span><strong>Should I do treadmill or abs first?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It depends on your goal. If you want to prioritize cardio and calorie burn, start with the treadmill. If you\u2019re focusing on core strength, do abs first. Keep in mind that beginning with the more demanding exercise can help you maximize performance.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_I_do_squats_or_treadmill_first\"><\/span><strong>Should I do squats or treadmill first?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">If strength training is your primary focus, do squats first while your muscles are fresh and rested. If your goal is to improve endurance or burn more calories, begin with the treadmill. Align your workout order with your primary fitness objectives.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_3_30_rule_on_the_treadmill\"><\/span><strong>What is the 3:30 rule on the treadmill?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The 3:30 rule involves walking on a treadmill at a 3 mph pace, with a 30% incline, for a set time. Many use the ratio rule for efficient calorie burning and muscle engagement, especially in the lower body. Adjust based on your fitness level.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_a_treadmill_reduce_waist_size\"><\/span><strong>Does a treadmill reduce waist size?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A treadmill doesn\u2019t specifically target the waist, but it helps with overall fat loss by burning calories. Regular use, combined with proper diet, can contribute to fat reduction and a slimmer waist over time.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_To_Lose_Weight\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/treadmill.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A treadmill can be a powerful tool for weight loss when approached with the right strategies. Consistent use for steady-state walking, incline workouts, or interval training helps burn calories efficiently. Combining treadmill workouts with a balanced diet, strength training, and proper hydration can significantly enhance results.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While spot reduction isn\u2019t possible, creating a calorie deficit leads to overall fat loss, including a slimmer waist over time.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Whether you&#8217;re tight on time, facing unpredictable weather, or simply prefer the simplicity of walking or running, it\u2019s a practical choice. Using a treadmill allows for indoor exercise and provides a controlled environment for movement. But like any other workout tool, its effectiveness depends on how you use it and how well it fits into [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":78513,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[263],"tags":[],"coauthors":[45],"class_list":["post-78512","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treadmill"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Use A Treadmill To Lose Weight, According To Science - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 TREADMILL TO LOSE WEIGHT \u27a4 effectively? Discover science-backed strategies for using a treadmill, from incline walking to interval training, paired with diet tips for sustainable weight loss.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Use A Treadmill To Lose Weight, According To Science\" \/>\n<meta property=\"og:description\" content=\"\u2605 TREADMILL TO LOSE WEIGHT \u27a4 effectively? Discover science-backed strategies for using a treadmill, from incline walking to interval training, paired with diet tips for sustainable weight loss.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-27-treadmill-to-lose-weight-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"How To Use A Treadmill To Lose Weight, According To Science\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/\"},\"wordCount\":2915,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-27-treadmill-to-lose-weight.png\",\"articleSection\":[\"Treadmill\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Whether you're tight on time, facing unpredictable weather, or simply prefer the simplicity of walking or running, it\u2019s a practical choice. Using a treadmill allows for indoor exercise and provides a controlled environment for movement.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But like any other workout tool, its effectiveness depends on how you use it and how well it fits into your overall routine. The good news? There are ways to make treadmill workouts more efficient, enjoyable, and easier to stick with.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's how to maximize the benefits of each session while keeping the bigger picture in mind.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Is A Treadmill Good For Losing Fat?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">At its core, fat loss is about achieving a state of energy balance.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To lose fat, you need to create a calorie deficit, meaning you burn more calories than you consume (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2376744\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). A treadmill provides a controlled, efficient way to burn calories, making it a helpful tool in this equation.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, the size of that calorie deficit doesn\u2019t depend solely on treadmill sessions.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Your total daily activity, the food you eat, and your resting metabolic rate (the number of calories you burn at rest) all influence it (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2376744\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">For the treadmill to contribute meaningfully, your training should complement these other factors.<\/span>\\r\\n\\r\\n<a href=\\\"http:\/\/https:\/\/quiz.betterme.world\/first-page-generated-gender? ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/\",\"name\":\"How To Use A Treadmill To Lose Weight, According To Science - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-27-treadmill-to-lose-weight.png\",\"description\":\"\u2605 TREADMILL TO LOSE WEIGHT \u27a4 effectively? 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Discover science-backed strategies for using a treadmill, from incline walking to interval training, paired with diet tips for sustainable weight loss.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"How To Use A Treadmill To Lose Weight, According To Science","og_description":"\u2605 TREADMILL TO LOSE WEIGHT \u27a4 effectively? Discover science-backed strategies for using a treadmill, from incline walking to interval training, paired with diet tips for sustainable weight loss.","og_url":"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-27-treadmill-to-lose-weight-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"How To Use A Treadmill To Lose Weight, According To Science","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/"},"wordCount":2915,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-27-treadmill-to-lose-weight.png","articleSection":["Treadmill"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Whether you're tight on time, facing unpredictable weather, or simply prefer the simplicity of walking or running, it\u2019s a practical choice. Using a treadmill allows for indoor exercise and provides a controlled environment for movement.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">But like any other workout tool, its effectiveness depends on how you use it and how well it fits into your overall routine. The good news? There are ways to make treadmill workouts more efficient, enjoyable, and easier to stick with.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's how to maximize the benefits of each session while keeping the bigger picture in mind.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>Is A Treadmill Good For Losing Fat?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">At its core, fat loss is about achieving a state of energy balance.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">To lose fat, you need to create a calorie deficit, meaning you burn more calories than you consume (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2376744\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). A treadmill provides a controlled, efficient way to burn calories, making it a helpful tool in this equation.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, the size of that calorie deficit doesn\u2019t depend solely on treadmill sessions.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Your total daily activity, the food you eat, and your resting metabolic rate (the number of calories you burn at rest) all influence it (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2376744\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">For the treadmill to contribute meaningfully, your training should complement these other factors.<\/span>\r\n\r\n<a href=\"http:\/\/https:\/\/quiz.betterme.world\/first-page-generated-gender? ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/","url":"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/","name":"How To Use A Treadmill To Lose Weight, According To Science - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/treadmill-to-lose-weight\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-27-treadmill-to-lose-weight.png","description":"\u2605 TREADMILL TO LOSE WEIGHT \u27a4 effectively? 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