How Long Should I Walk on the Treadmill to Lose Belly Fat?

If you’ve been thinking about losing your belly fat and improving your overall health, the treadmill is one of the simplest and most effective tools you can use. Walking is low-impact, convenient, and can easily be done indoors — rain or shine, year-round.

But if you want to lose weight on a treadmill, especially around your belly, how long should your workout be? Let’s find out the answer here and learn about an innovative small treadmill for home: Tousains Walker MS-6s with massage function.

Related: Walking on a treadmill to lose weight.

What’s a Healthy Waistline?

Belly fat comes in two main types:

• Subcutaneous fat: the layer just under your skin that you can pinch.
• Visceral fat: the deeper fat around your internal organs, which is linked to increased health risks like heart disease, type 2 diabetes, and high blood pressure.

As people age, it’s normal for waistlines to change. However, carrying too much fat around the midsection, especially visceral fat, can raise your risk for serious health problems.

According to Healthline, one simple way to check your risk level is by calculating your waist-to-height ratio. This measurement can help you understand if your waist size might be affecting your health.

Here’s how to calculate it:

1. Measure your waist in inches.
2. Divide your waist measurement by your height measurement.
3. Multiply the result by 100 to get your percentage.

In general, your waist circumference should be no more than half your height [Harvard Health Publishing]. Here’s the waist-to-height ratio and corresponding risk level from Healthline:

Waist-to-height ratio	Risk level
< 42 percent	Underweight
42 to 48 percent	Healthy weight
49 to 57 percent	Overweight
> 58 percent	Obese

For example, if your waist is 34 inches and your height is 68 inches, your waist-to-height ratio is: (34÷68)×100=50%. This indicates that you are in the overweight category.

While this isn’t the only factor to watch, it’s a quick and easy check that can help you set realistic goals for reducing belly fat.

How Long Should You Walk on the Treadmill to Lose Belly Fat?

Walking on a treadmill can absolutely help you lose belly fat, but you should do it consistently and pair it with healthy and controlled eating. The amount of time you should walk depends on your current fitness level and your goals.

The Harvard Health Publishing writes that to lose belly fat, you should engage in at least 30 minutes of moderate-intensity activity most days, such as brisk walking. That is to say, you should keep walking at a brisk pace (3 to 4 mph) for at least 30 minutes, about 5 to 6 days a week.

If you’ve already got familiar with walking and want to burn more calories, aim for a brisk pace of 3.5–4 mph for 45–60 minutes. If your treadmill has an incline feature, walking at an incline can significantly boost calorie burn without needing to run.

Calorie burn from Harvard Health Publishing: 

Gym Activities	125-pound person	155-pound person	185-pound person
Walking: 3.5 mph (17 min/mi)	107	133	159
Walking: 4 mph (15 min/mi)	135	175	189

Remember: Losing 1 pound of fat requires burning about 3,500 calories more than you consume. That said, you need to burn about 500 calories more than you consume a day so that you can lose about 1 pound a week. Consistency is key and a controlled diet is essential.

Related: Advantages of treadmill walking.

Tips to Maximize Belly Fat Loss on a Treadmill

Use intervals: Alternate between brisk walking and moderate walking. A popular treadmill routine is walking at a 12% incline and a speed of 3 miles per hour for 30 minutes.

Engage your core: Keep your abs slightly tightened while walking to improve posture and strengthen your abs.

Track your progress: Use your treadmill’s display or a fitness app to track time, speed, and calories burned.

Pair with strength training: Adding 2–3 days of resistance workouts each week, including planks, leg raises, and squats, can help you preserve muscle and boost metabolism.

Watch your diet: Walking helps, but eating nutrient-rich, portion-controlled meals will speed up belly fat loss.

Sample Treadmill Walking Plans

Beginner Plan (Week 1–2)

Warm-up: 5 minutes at 2.5 mph

Main walk: 20 minutes at 3 mph

Cool down: 5 minutes at 2.5 mph

Intermediate Plan (Week 3–4)

Warm-up: 5 minutes at 3 mph

Main walk: 25 minutes at 3.5 mph

Optional intervals: 30 seconds at 4 mph, 90 seconds at 3.2 mph (repeat 5 times)

Cool down: 5 minutes at 2.5 mph

Advanced Fat-Burning Plan

Warm-up: 5 minutes at 3 mph

Main walk: 40 minutes alternating 2 minutes at 4 mph with 2 minutes at 3.2 mph

Optional incline: 3% or more for added intensity

Cool down: 5 minutes at 2.5 mph

Small Treadmill for Home: Tousains Home Walker MS-6s

If you’re short on space but want to walk daily, the Tousains Walker MS-6s is an excellent choice. Unlike bulky gym treadmills, this compact treadmill for small spaces is perfect for apartments and small rooms.

While it doesn’t have an incline function, the Tousains Walker MS-6s features a dual-sided design — one side for regular walking, and the other side with a massage function. After a long day of sitting or walking, simply flip it over to enjoy a foot massage that stimulates acupressure points and improves circulation.

Why you should take this small apartment treadmill into your walking journey:

• Compact and easy to store under a bed or sofa
• Quiet motor for apartment-friendly workouts
• Simple programs adjustment for beginners and advanced walkers
• Massage function adds relaxation and recovery benefits

Whether you are a remote worker, a senior, or anyone who wants a convenient, low-impact way to burn calories at home, the Tousains Walker MS-6s will be your reliable fitness companion on your belly-fat-loss journey

Conclusion

Walking on a treadmill is a safe, sustainable, and effective way to lose belly fat. Aim for at least 30 minutes a day, 6 days a week, at a brisk pace. Combining it with healthy eating and strength training can maximize your results.

And if space or convenience is your concern, a small treadmill for home, the Tousains Home Walker MS-6s can help you achieve your daily goals while watching TV or having a video chat with your family. Explore the Tousains Walker MS-6s today and take the first step toward a healthier, slimmer you — all without leaving home.