If you’ve been walking on the treadmill the same way for weeks and not seeing results… the problem isn’t the treadmill, it’s how you use it.
The treadmill is one of the most effective fat-burning cardio machines, especially when combined with High-Intensity Interval Training (HIIT). The difference between “walking in place” and “burning fat efficiently” is how you schedule your workout routine.
In this article, we will explore 4 treadmill workouts for weight loss, some essential tips to maximize your workout results, and the Tousains foldable treadmill with incline FIT-7s, the best version for compact apartments. Let’s get in and see noticeable changes from day on!
Why the Treadmill Is Great for Fat Loss
Let’s make it clear, fat loss happens when there is a calorie deficit—burning more calories than you consume. Walking or running on a treadmill is a direct and convenient way to achieve the goal.
By adjusting speed or incline on a treadmill, you can customize your workouts and add intensity. For instance, increasing your speed or setting the machine to a steep incline forces your body to work harder, engaging more muscle groups and dramatically boosting the rate at which you burn calories.
Furthermore, the treadmill is perfectly suited for HIIT, a method of alternating short bursts of all-out effort with recovery periods. It is one of the most time-efficient ways to burn fat and trigger the "afterburn effect," where your body continues to burn calories long after the workout is finished.
The convenience of having a treadmill at home also makes it easier to stay consistent with your workout routine. Even if you live in a small apartment, having a Tousains foldable treadmill with incline allows for an effective workout while occupying minimal space.
Treadmill Setup 101: Get This Right Before You Start
What incline and speed should I use as a beginner?
For anyone who is new to a treadmill, you should start at the lowest incline and speed of the treadmill you have and increase it gradually; otherwise, you will possibly get injuries or soreness in your lower body.
Related: What incline should I walk on a treadmill?
Can I hold the handrail?
Holding the rails throws off your natural stride and posture, which can increase strain on your joints, particularly your knees, back, and shoulders. But you can hold them for balance at the very beginning.
Are there any other tips I should pay attention to?
- Get some stretches before and after exercises to prevent injuries and prepare your body for the workouts.
- Keep a clean diet and a calorie deficit of about 500 calories a day. That would help you burn about 1 pound per week. Small fat loss, though, it will contribute to big results after a long time.
- Get safety clips to ensure the safety of your workouts.
- Wear comfortable shoes to enjoy your workout more.
Treadmill Workouts for Weight Loss
Beginner Fat-Loss Walk (Zero to Active)
This workout routine aims to help you build consistency and metabolic endurance with low impact.
Duration: 25-30 minutes
The Routine:
Warm-up: 5 min at a comfortable walk speed, 0% incline.
Main Phase: 15–20 min at a brisk walk speed, 1–2% incline.
Cool-down: 5 min at an easy pace, 0% incline.
Incline Fat-Burner Walk (Glute & Core Focus)
Compared with the previous workout, this one maximizes calorie burn and activates glutes/core without running.
Duration: 30 minutes
The Routine:
Warm-up: 5 min at an easy walk speed, 1% incline.
Main Phase: 20 min at a brisk walk speed, 6–10% incline.
Cool-down: 5 min at a slow walk speed, 0–2% incline.
High-Intensity Interval Sprint (HIIT)
If you want to maximize calorie burn and trigger the afterburn effect (EPOC), this is the right choice.
Duration: Approximately 25-30 minutes
The Routine:
Warm-up: 5 minutes of easy jogging or brisk walking (0-1% incline).
Main Set (Repeat 8-10 Rounds):
Sprint (A): 30 seconds at maximum effort speed (0% incline). (Should feel like a 9/10 effort).
Recovery (B): 60 seconds at an easy jog or brisk walk speed (0% incline). (Focus on catching your breath).
Cool-down: 5 minutes of slow walking to bring your heart rate down.
Hill Strength Intervals
This workout helps build significant leg strength (glutes and hamstrings) with lower joint impact compared to flat-ground sprinting.
Duration: Approximately 30-35 minutes
The Routine:
Warm-up: 5 minutes of easy jogging (0-1% incline).
Main Set (Repeat 6-8 Rounds):
Hill Run: 2 minutes at a moderate to fast running speed (6-8% incline). (Focus on a powerful stride).
Flat Recovery: 1 minute at an easy jog speed (0% incline). (Fully catch your breath).
Cool-down: 5 minutes of slow walking (0% incline).
Stay Active with Tousains Foldable Incline Treadmill
You don’t need to run on a treadmill for an hour every day. Follow these treadmill workouts for weight loss, and you can shed extra pounds gradually as long as you stay consistent and keep a calorie deficit every day.
Want to make your workouts more enjoyable and easy to stick with? Get the Tousains foldable treadmill with incline FIT-7s and download the Tousains app! We have many courses designed for people of all fitness levels. Whether you want to explore the Joshua Tree Desert, get a snowy wilderness adventure, or see any other different views, we have the right courses for you. The Tousains foldable treadmill with incline FIT-7s, on the other hand, allows for both walking and running, and its compact design is perfect for small apartments. Visit Tousains official store and explore more details of this machine!
FAQ
How many calories can I burn on a treadmill?
The precise number of calories burned on a treadmill varies greatly, as it is dependent on two primary factors: your body weight and the intensity (speed and incline). According to Harvard Health Publishing, a 155-pound person can burn 288 calories when running at a speed of 5mph for 30 minutes. Use a fitness watch or a calorie calculator to track the calories burned.
