Do you want to lose weight in a way that is easy to maintain and fits well into your daily routine? Then training in a treadmill a smart choice. Whether you want to walk quietly or do an intensive workout every now and then, with a treadmill you work on a healthier body at your own pace.
In this article, you will discover how to use a treadmill effectively to lose weight. We explain how fat burning works and how to get started with practical training schedules. You will also get tips on nutrition and adjusting your training to your level. In short: everything you need to start losing weight on a treadmill step by step.
Can you lose weight by walking on a treadmill?
Yes, you can lose weight by walking on a treadmill. In fact, it is an effective way to lose weight. Walking is a form of aerobic exercise that increases your heart rate, boosts your metabolism, and helps you burn fat. Walking regularly burns more calories, which contributes to a calorie deficit; the basic requirement for weight loss.
Why use a treadmill to lose weight?
A treadmill is ideal for anyone who wants to lose weight in an accessible and flexible way. Whether you have a busy job, prefer not to exercise outside or just want to work out from the comfort of your own home: a treadmill adapts to your lifestyle.
For beginning athletes, a treadmill is perfect because you can set your own pace. You don't have to start running right away, walking is enough to activate your fat burning. For people who are overweight or have physical complaints, a treadmill also offers a soft, safe surface that is less stressful on your joints than asphalt or paving stones.
Do you work from home a lot? Then you can just walk around while talking on the phone or answering emails. With the compact and foldable treadmills from WalkingPad, losing weight becomes part of your daily routine, without having to leave the house.
Burning Calories on a Treadmill
The more you move, the more calories you burn. That is the basic rule of losing weight and exactly why a treadmill is so effective for losing weight. Every step you take contributes to your total energy consumption. By regularly walking or jogging on a treadmill, you significantly increase your daily calorie burn, which helps you lose weight.
Losing weight happens when your body burns more calories than it takes in through food. This is called a calorie deficit. For example, if you eat 2000 calories a day and burn 2300 calories, you will lose weight. The extra burning ensures that your body starts using fat reserves as an energy source, which causes you to burn fat.
A treadmill offers many advantages: you can accurately track how many calories you burn, adjust your training to your level and measure your progress via an app or display. Especially with consistent use, a treadmill is a powerful tool to lose fat structurally and improve your overall health.
The Fat Burning Zone and Weight Loss
If you want to lose weight on a treadmill, it is useful to know what the fat burning zone is. The fat burning zone is a specific heart rate zone where your body burns the most fat as an energy source. At this intensity, your body uses more fat than carbohydrates to get energy.
The fat burning zone is usually between 60% and 70% of your maximum heart rate. You can calculate your maximum heart rate by taking 220 minus your age. When training in this zone, you are moving at a moderate intensity, which is exactly what you do when walking briskly or jogging lightly on a treadmill.
Below you will find a clear table with the maximum heart rate per age and the corresponding fat burning zone (60–70% of your maximum heart rate):
| Age | Maximum heart rate | Fat burning zone (60-70%) |
| 20 years | 200 | 120 – 140 bpm |
| 25 years | 195 | 117 – 137 bpm |
| 30 years | 190 | 114 – 133 bpm |
| 35 years | 185 | 111 – 130 bpm |
| 40 years | 180 | 108 – 126 bpm |
| 45 years | 175 | 105 – 123 bpm |
| 50 years | 170 | 102 – 119 bpm |
| 55 years | 165 | 99 – 116 bpm |
| 60 years | 160 | 96 – 112 bpm |
| 65 years | 155 | 93 – 109 bpm |
| 70 years | 150 | 90 – 105 bpm |
| 75 years | 145 | 87 – 102 bpm |
| 80 years | 140 | 84 – 98 bpm |
| 85 years | 135 | 81 – 95 bpm |
| 90 years | 130 | 78 – 91 bpm |
By staying in this heart rate zone during your treadmill training, you will make the most of your fat burning. Many treadmills (such as those from WalkingPad) can be linked to apps that allow you to track your heart rate and progress. Of course, you can also use a smartwatch or sports watch to measure your heart rate.
Treadmill schedule for weight loss
Start losing weight on a treadmill? This clear plan combines fat-burning endurance workouts with intense HIIT sessions. Follow it at your own pace, at home or at work.
Weekly overview:
- Monday: Endurance training
- Tuesday: Rest / light walk
- Wednesday: HIIT (interval) on speed
- Thursday: Rest / light walk
- Friday: HIIT with incline
- Saturday: Rest / light walk
- Sunday: HIIT or long walk
Endurance training
Gentle sessions within your fat burning zone. Perfect for building endurance and burning fat.
| Period | Duration | Speed | Calorie Burning |
| Week 1–4 | 30–40 min | 5.5 km/h | 180–240 kcal |
| Week 5–8 | 45–60 min | 5.5–6 km/h (light jogging) | 250–320 kcal |
HIIT on speed
Short intensive intervals to speed up your metabolism and burn fat faster.
| Period | Interval | Duration | Speed | Calories |
| Week 1–4 | 1 min jog / 1 min recovery x10 | 20 min | Jog: 7–8 km/h | 230 kcal |
| Week 5–8 | 1 min jog / 1 min recovery x15 | 30 min | Jog: 8–9 km/h | 300 kcal |
HIIT with incline
Incline training provides extra muscle activation and higher fat burning without running.
| Period | Interval | Duration | slope | Calories |
| Week 1–4 | 2 min flat / 2 min incline x5 | 20 min | 0–4% | 220 kcal |
| Week 5–8 | 2 min flat / 2 min incline x7 | 30 min | 0–6% | 280 kcal |
Adjust the intensity of your training to your level
If you want to lose weight with a treadmill, it is important that you adjust your training to your own level and experience. Are you just starting to exercise or have you not been active for a while? Then it is smart to start slowly and give your body time to get used to it. Overloading can lead to injuries or frustration, which makes you lose motivation faster.
A good rule of thumb is to listen to your body. Start with short sessions of 15 to 20 minutes at a leisurely pace and gradually build up. Once you notice that your fitness is improving and you are moving more easily, you can increase the intensity. You can do this by walking longer, maintaining a faster pace or adding interval training.
The Role of Nutrition in Treadmill Weight Loss
Walking or running on a treadmill is an effective way to burn calories, but without a healthy diet you probably won't achieve the desired results. Losing weight is all about creating a calorie deficit: you have to use more energy than you take in. Exercise helps with this, but nutrition plays an equally important role.
Finding a good balance between exercise and food is essential. This does not mean that you have to go on an extreme diet, but it is important to make conscious choices. Choose nutritious meals that give you enough energy to exercise, but that do not contain too many calories. Think of whole grain products, protein-rich food, vegetables, fruit and enough water.
Also, try to avoid empty calories from soda, snacks and processed products. These provide a lot of energy but little nutritional value. By eating healthier, you will feel more energetic and support your body in recovering after exercise.
Looking for a treadmill to lose weight at home?
Are you serious about losing weight on a treadmill? Then a treadmill for home use is the ideal choice. WalkingPad treadmills are specially designed to help you move more, wherever and whenever it suits you. Thanks to the compact design and ease of use, training on a WalkingPad is a lot more accessible than going to the gym.
WalkingPad offers various models that fit perfectly into any living or working environment. Whether you want to take a leisurely walk while working from home or go for an intensive run after your workday: there is always a model that fits your goals and space. And because you can easily fold it up and store it under your bed, couch or desk, it will never get in the way.
Frequently Asked Questions About Losing Weight With A Treadmill
Is a treadmill good for losing weight?
Yes, a treadmill is a great tool for losing weight. It burns calories, improves your fitness and allows you to train consistently, even in bad weather or a busy schedule.
How fast can you lose weight with a treadmill?
With three to five workouts per week combined with a healthy diet you can lose weight in just a few weeks. Expect a weight loss of about 0.5 to 1 kilo per week with a good calorie deficit.
How many calories do you burn on a treadmill?
On average, brisk walking (5-6 km/h) burns about 200–300 calories per half hour. More intensive training, for example with interval or incline, increases your burning.
Is walking on a treadmill effective for burning belly fat?
Yes, but it is important to know that you cannot lose fat in one specific spot. Regular walking burns fat all over your body, including the abdominal region. Combined with a healthy diet, walking on a treadmill definitely helps to reduce belly fat.
Can you exercise on a treadmill every day?
Definitely! Walking on a treadmill every day is safe and good for your health. Just make sure you build in enough variation and rest periods when you train more intensively.
