Lose weight with a treadmill: achieve fast results with this schedule
If you want to lose weight in an accessible and effective way, training on a treadmill is an excellent choice. Whether you are a beginner or already have experience: the treadmill helps you burn fat and improve your fitness, all from the comfort of your own home. In this article, you will read why the treadmill is suitable for weight loss, what the best training schedule is, and get practical tips.
Why losing weight with a treadmill works
Losing weight is about one thing: burning more calories than you consume. With a treadmill, you can adjust the intensity, speed, and incline to your level. You can alternate walking, jogging, and running, which makes the training varied and effective.
This form of cardio stimulates your metabolism, promotes fat burning, and primarily strengthens the muscles in your legs, glutes, and core.
How much weight can you lose with a treadmill?
How much weight you lose depends on factors such as weight, diet, frequency, and intensity. On average, you burn 400 to 700 calories per hour on a treadmill. With 3 to 5 workouts per week and a healthy diet, you will see results after a few weeks. Expect 0.5 to 1 kilogram of weight loss per week – an achievable and healthy goal.
Burning calories with interval training
Interval training means alternating between intense exercise and short recovery periods. This is the most efficient way to burn fat. The constant alternation keeps your heart rate high and keeps you in the fat-burning zone for longer.
Interval training also provides the afterburn effect: your body continues to burn calories longer after your workout.
It is more challenging and varied than constant endurance training: you burn more calories in less time!
4-week training schedule for weight loss
The schedule below is ideal for beginners or intermediate users due to the build-up in intensity and duration. You train alternately at different speeds for maximum fat burning and improved fitness. Always start with a warm-up to prevent injuries.
| Week | Frequency | Warm-up | Training | Cool-down |
|---|---|---|---|---|
| Week 1 – gradual build-up | 3x per week | 5 min walking (5-6 km/h) | 1 min jogging (7-8 km/h) 2 min walking (5-6 km/h) Repeat 6 times (18 min) |
5 min walking |
| Week 2 – extended duration | 4x per week | 5 min walking | 2 min jogging (7.5-8.5 km/h) 2 min walking Repeat 6 times (24 min) |
5 min walking |
| Week 3 – higher intensity | 4x per week | 5 min walking | 3 min jogging (8-9 km/h) 1 min walking Repeat 7 times (28 min) |
5 min walking |
| Week 4 – maximize burning | 5x per week | 5 min walking | 4 min jogging (8.5-9.5 km/h) 1 min walking Repeat 6 times (30 min) |
5 min walking |
Tip: can you still talk while jogging? Then you are in the fat-burning zone!
Workout too easy? Here's how to make it harder
- Increase your speed: Add 0.5 to 1 km/h to your pace each week.
- Add incline: Set the treadmill to a 1-4% incline to engage more muscles and burn extra calories.
- Shorten your recovery: Reduce your walking breaks to 1 minute or even 30 seconds.
- Extend your intervals: Build up to 4 to 5 minutes of jogging for sustained effort.
Useful tips for optimal results
- Train fasted: Morning training before breakfast more quickly taps into fat reserves.
- Train in the fat-burning zone: Aim for 60-70% of your maximum heart rate (220 - your age).
- Set realistic goals: 0.5 to 1 kilogram of weight loss per week is achievable and healthy.
- Eat protein-rich and varied: Combine training with sufficient protein, vegetables, and fiber.
- Keep challenging yourself: Increase your speed or duration each week for continuous results.
The best treadmills for home
Fitwinkel offers a wide range of treadmills for every level. Popular models such as the VirtuFit TR100i and the Flow Fitness Perform T2i feature good cushioning, fat-burning programs, and can be stored compactly. When purchasing, pay attention to motor power, running surface size, maximum speed, and incline adjustability.
Want to lose weight comfortably and motivatingly? Check out the full range of treadmills at Fitwinkel and start your training schedule today! Can't figure it out? Contact us, our specialists are ready to help you.
