Treadmill Workouts for Beginners to Lose Weight Conveniently & Efficiently
The treadmill is a largely prevalent aerobic workout machine. Apart from being a handy cardiovascular fitness tool, a treadmill can assist in losing weight to reach your goal.
A treadmill workout for weight loss is the best way to start if you are overweight and looking to start your fitness journey. However, if you are a beginner and overweight and looking precisely for treadmill workouts to reach weight loss goals, you at least need to work out more than twenty-five minutes daily.
Treadmill workouts for beginners to lose weight can be demoralizing initially when you plan to start an exercise. Therefore, a cautious approach should be taken to match the training to your fitness level. The exercise program approach for the beginner should be inspiring and challenging but not impossible.
Additionally, exercising on a treadmill has several other advantages too. These include:
Treadmill exercise for weight loss can be used throughout the year, at any time of the day.
While you exercise on the treadmill, you can watch your preferred movie or TV show.
The treadmill comprises railings, perfect for people recovering from a wound.
Like any other heart-pumping cardiovascular fitness workout, a treadmill can help decrease your risk for cardiovascular diseases and other enduring diseases.
Working out on the treadmill can improve sleep, enhance mood, and progress brain function.
Treadmills are easily accessible and available at nearly every gym to improve fitness levels. In addition, if you desire to exercise and work out at home, treadmills can become an important element of your home-based gym, too.
Did you know that the first motorized treadmill was introduced in 1952? According to Statista, approximately 52.97 million people in the United States use treadmills daily to keep themselves fit. Moreover, thirty minutes of treadmill exercise for weight loss can burn approximately 266 - 457 calories depending on mass, force, intensity, etc.
Fat-Burning Treadmill Workouts for Beginners
1. Beginner Treadmill Walking Workout
To start things, here is a modest walking workout guide that can be done anytime, particularly as a beginner:
▪ Warm-up
The warm-up should be at least five minutes of 70% of your workout speed. The ideal speed for warm-up is approximately 2 to 2.8 mph.
▪ Workout
The workout should comprise an expeditious and stable-state walk. Ideally, the workout should go on for as long as you can at a speed of 3 to 4 mph.
▪ Cool-down
The cool-down process should at least be five minutes of 50% of your workout speed. The ideal speed for cool-down is preferably 1.5 to 2 mph.
Counting the cool-down and warm-up, the exercise and the walk on the treadmill shall ideally go on from twenty-five minutes to an unstated amount of time. However, if you want to gradually excess your system, you can start with twenty-five minutes and slowly move up to at least ninety minutes of walking workout.
2. High Intensity Interval Training (HIIT) Treadmill Workout
Executing breaks into a treadmill workout is farfetched for cumulative calories burned, the afterburn consequence, and refining your VO2 max (also known as your cardiovascular capability). Below mentioned is an epic high-intensity interval training (HIIT) treadmill workout for weight loss to burn a sufficient number of calories in less time:
Steady walk at 2.8 miles per hour for approximately 60 seconds
Track at 5.6 miles per hour for approximately 30 seconds
Walk at 2.8 miles per hour for approximately 60 seconds
Run at 5.6 miles per hour for approximately 45 seconds
Walk at 2.8 miles per hour for approximately 60 seconds
Track at 5.6 miles per hour for approximately 60 seconds
It would be best if you repeat this cycle thrice. Once you are done, end your workout with a cool-down walk for at least 75 seconds for a comprehensive workout of seventeen minutes.
Based on your existing workout ability, the miles per hour (mph) can be changed. However, the incline from forty-five seconds to sixty seconds of running is considered best for beginners. This can get you into the running flow without draining you at the beginning of the workout.
3. Fifteen Minute Treadmill Workout for Beginners to Lose Weight
There are times when you don’t have enough time for a proper workout. However, that’s not a problem. You can get a compact workout on the treadmill for approximately 15 minutes. Here is the minute-by-minute breakdown:
1st Minute - 2.8 miles per hour (Approximately 4.5 kph)
2nd Minute - 3.2 miles per hour (Approximately 5.14 kph)
3rd Minute - 3.6 miles per hour (Approximately 5.79 kph)
4th Minute - 4.0 miles per hour (Approximately 6.43 kph)
5th Minute - 4.4 miles per hour (Approximately 7.08 kph)
6th Minute - 4.8 miles per hour (Approximately 7.72 kph)
7th Minute - 5.2 miles per hour (Approximately 8.36 kph)
8th Minute - 5.6 miles per hour (Approximately 9.01 kph)
9th Minute - 5.2 miles per hour (Approximately 8.36 kph)
10th Minute - 4.8 miles per hour (Approximately 7.72 kph)
11th Minute - 4.4 miles per hour (Approximately 7.08 kph)
12th Minute - 4.0 miles per hour (Approximately 6.43 kph)
13th Minute - 3.6 miles per hour (Approximately 5.79 kph)
14th Minute - 3.2 miles per hour (Approximately 5.14 kph)
15th Minute - 2.8 miles per hour (Approximately 4.5 kph)
This pyramid-style or identical set workout progressively ramps up and inclines down the speed. However, it would be best to consistently alter the preliminary speed based on your progress. It would be best to keep the break changes at 0.4 miles per hour (0.64 kph) per Minute.
4. Twenty Minute Treadmill Exercises for Weight Loss
You might have noticed that the inclined setting has not been activated so far. In this twenty-minute exercise, you are recommended to climb up and down comprehensively. This workout is best for you if you have a few extra minutes. The workout consists of:
Two minutes brisk run - (Incline Setting 1)
Two minutes at the same pace you were previously running - (Incline Setting 2)
Two minutes at the same pace you were previously running - (Incline Setting 3)
Two minutes at the same pace you were previously running - (Incline Setting 4)
Two minutes at the same pace you were previously running - (Incline Setting 5)
Two minutes at the same pace you were previously running and with an additional 1 mile per hour (approximately 1.6 kph) - (Incline Setting 5)
Two minutes at the same pace you were previously running and with an additional 1 mile per hour (approximately 1.6 kph) - (Incline Setting 5)
Two minutes at a different pace - (Incline Setting 4)
Two minutes at a different pace - (Incline Setting 3)
Two minutes at the original pace - (Incline Setting 2)
This workout is difficult, especially for beginners but effective. You can start at 5 miles per hour (mph) and go up to 6 miles per hour (mph) from the 10th Minute. After that, the process will continue, and the last two minutes can be like a cool-down process at the original speed.
5. Thirty Minutes Beginner Treadmill Weight Loss Plan for Beginners
Treadmill workouts for beginners to lose weight can be effective if you have additional time to get into a training session. You can try out the below-mentioned workout for thirty minutes daily. This workout has been designed for beginners to get their sweat on and lose weight quickly. The workout includes:
▪ Warm-up
The warm-up shall begin with a brisk walk for three minutes on incline Setting 1. The speed shall be 3 to 3.5 miles per hour (mph).
▪ Set One
Once you are done with the warm-up, the first set should be running for eight minutes on incline Setting 3. The speed shall be 5 to 6 miles per hour (mph).
▪ Set Two
The second set should be running for eight minutes on incline Setting 4. The speed shall be 6 to 6.5 miles per hour (mph).
▪ Set Three
The third set should be running for eight minutes on incline Setting 5. The speed for this set shall increase to 6.5 to 7 miles per hour (mph).
▪ Cool-down
The final step for this workout is a brisk walk for three minutes on Incline Setting 1 with a speed of 3 to 3.5 miles per hour (mph).
How Can a Beginner Lose Weight on a Treadmill?
Treadmill exercises for weight loss can be depressing in the initial stages. However, a careful strategy is needed to match the training to your fitness level. The exercise program approach for the beginner should be inspiring and challenging but not impossible.
Beginner Workout
Duration - Approximately 25 minutes.
How long – Approximately 4 to 5 weeks.
How often – 4 to 5 times in a week.
Target heart rate (Warm-up & Cooldown) - 55% to 65% of your heart rate.
Target heart rate (Exercise) - 65%-75% of your heart rate.
Exercise
Warm-up
The duration of warm-up should be at least 2 minutes, incline 0%, and speed 1 mph. You can add additional 2 minutes at an incline of 0.5% and a speed of 1.5 mph (2.41 kph).
1st Segment
Maximum Duration: 30 seconds
Maximum Speed: 2 miles per hour (3.21 kph)
Incline: 1.5%
2nd Segment
Maximum Duration: 30 seconds
Maximum Speed: 2.5 miles per hour (4.02 kph)
Incline: 1.5%
3rd Segment
Maximum Duration: 30 seconds
Maximum Speed: 3 miles per hour (4.82 kph)
Incline: 1%
4th Segment
Maximum Duration: 30 seconds
Maximum Speed: 3.5 miles per hour (5.63 kph)
Incline: 0.5%
5th Segment
Maximum Duration: 30 seconds
Maximum Speed: 4 miles per hour (6.43 kph)
Incline: 0.5%
6th Segment
Maximum Duration: 30 seconds
Maximum Speed: 3.5 miles per hour (5.63 kph)
Incline: 0.5%
7th Segment
Maximum Duration: 30 seconds
Maximum Speed: 3 miles per hour (4.82 kph)
Incline: 1%
8th Segment
Maximum Duration: 30 seconds
Maximum Speed: 2.5 miles per hour (4.02 kph)
Incline: 1.5%
Is Treadmill Good for Losing Belly Fat?
Treadmills are the best alternates for open-air running on tracks and possibly a better substitute as well. Treadmills are facile on your body intersections. Additionally, treadmills are the chosen running substitute for severely overweight people.
Running on a treadmill does not only help burn belly fat, but one of the enduring properties of consistent treadmill sessions is that primeval fat will burn for good. In addition, even if you end up putting on some additional weight down the lane, running on a treadmill does not let the profound belly fat come back.
How Long Should I Be on a Treadmill to Lose Weight?
The best and most convenient answer to the question is as long as possible. First, however, you need to try to work out at least twenty minutes on a treadmill on a daily basis, and you shall start seeing the outcomes very soon.
Additionally, there are several other characteristics you need to reflect on when putting on your treadmill to lose weight:
1. Calories
If you are looking to reduce your weight, you need to calculate the calories in each meal you intake.
2. Injuries
If you are new to treadmill workouts and exercise, it is recommended to start slow and avoid overdoing the exercises and running. For example, it would be best to start running at a slow speed, incline, and gradually increase.
3. Heart rate
The fats will only burn when your heart is pumping. The perfect heart rate for optimum fat burning is approximately 60% to 85%.
4. Stop
It is important to know where to stop. Twenty minutes daily is the minimum to lose weight. However, it is recommended to never go for more than forty minutes of running on a treadmill.
How Long Should Beginners Walk on a Treadmill?
As a beginner to workout, approximately 20 to 30 minutes of running and walking on a treadmill can help you lose sufficient weight and reach your goal.
However, most of it depends on your stamina and body fitness level. You can start with a workout for just 10 minutes as well. However, if that is also difficult and challenging, it would help if you start with just five minutes.
Does Treadmill Burn Thigh Fat?
Working out on a treadmill can extensively help you reduce and lose thigh fats. Meanwhile, you cannot spot reduced fat from other targeted body parts. Slim thighs will happen as you lose body fat from the treadmill workout. However, to trim the thighs, it is recommended to do steady treadmill workouts of adequate intensity.
How Much Weight Can You Lose on a Treadmill in a Month?
With a healthy and strict low-calorie diet in addition to intense regular workouts on a treadmill, it is possible to lose at least 10 to 12 pounds in a month. However, a more steady weight loss of approximately 2 to 3 pounds each week might be more suitable if you target the long term.
How Much Weight Can You Lose on a Treadmill in a Month?
Here are some out-of-the-box benefits of using a treadmill exercise for weight loss:
Treadmill alone is enough to lose weight, and you do not need any other workout machine.
Working out on a treadmill is a controlled and measured environment. Therefore, you have a comprehensive grasp of the workout when running on a treadmill.
A treadmill provides an entire console at your fingertips while walking or running. This allows you to alter your incline and speed, making it flawless for interval exercises.
A treadmill allows you to work out with less time investment. Treadmill exercises entail minimum set-up and an organized timeline.
Working out on the treadmill is relatively inexpensive. Though it is still difficult to buy a treadmill, it is a one-time investment rather than going to the gym every month.
A treadmill allows you to observe a workout schedule and is simple to implement.
By using a treadmill and following a proper diet, you can lose entire body fat.
In addition, if you are able to tolerate a difficult treadmill workout schedule and eat proper meals that include caloric discrepancy, eating four times maximum in a 24-hour period, you can lose sufficient weight.
Conclusion
With all the possible workouts mentioned above, you now have a guide on treadmill workouts for beginners to lose weight. The best way to work out is by doing a workout.
Whether you want to lose weight as a beginner or improve your cardio, there is a suitable treadmill workout for each individual.
You need to remember that the beginning is always the toughest, and it will only get simpler with time. Best of luck!
