Fitness Articles

Treadmill Weight Loss Program and Action Plan

Doctors and physicians recommend at least 20-30 minutes of jogging or brisk walking. It is the best aerobic activity that can help one stay fit and healthy. Even after knowing this, how many of us stick to the exercise regimen and visit the gym or the park down the road every day? At times, it is challenging to meet up the day's tasks and exercise. For those days we have a wonder-machine called - Treadmill. These fitness running machines help you to stay consistent and come with tons of benefits that help you create an effective Weight Loss Program and Action Plan.

Benefits of Treadmill

  1. These machines are user-friendly
  2. Easily track your progress
  3. Preset workout programs
  4. Improve cardiovascular health
  5. Help in burning calories faster
  6. Tone the muscles
  7. Do not make the workout a chore
  8. Help in staying consistent

In this blog, let’s look at three creatively crafted workouts that can trigger your weight loss and help you walk out those extra kilos with complete ease.

5-Minute Quickie : If you are short on time and have rush out for a meeting then try this 5-minute quickie workout. A combination of flat-road intervals and 3-5 minutes jog, you would fall in love with the program.

Time Speed
0:00 – 1:00 7.0 MPH
1:00 – 2:00 3.5 MPH
2:00 – 3:00 7.5 MPH
3:00 – 4:00 3.5 MPH
4:00 – 5:00 8.0 MPH

Rolling Hills : In this program, as the incline goes down, the pace goes up. So get ready to tackle some hills with this 10-minute treadmill workout plan.

Time Speed Incline
0.00 – 1.00 4.5 10
1.00 – 2.00 6 5
2.00 – 3.00 4.5 10
3.00 – 4.00 6.5 5
4.00 – 5.00 4.5 8
5.00 – 6.00 6.5 4
6.00 – 7.00 4.5 8
7.00 – 8.00 7 4
8.00 – 9.00 4.5 5
9.00 – 10.00 7.5 0

It’s Time for a Long Run : Take this routine if you wish to feel like running around small hills all over again. One-minute recoveries are a must, as they will help you to bring your heart rate down.

Time Speed Incline
0.00 – 5.00 5.5 5
5.00 – 6.00 3.5 4
6.00 – 10.00 5.7 4
10.00 – 11.00 3.5 3
11.00 – 14.00 5.7 3
14.00 – 15.00 3.5 2
15.00 – 17.00 6 2
17.00 – 18.00 3.5 1
18.00 – 19.00 7.0 1
19.00 – 21.00 3.5 0

Apart from these three routines, you could challenge your body throughout the week by alternating hard workouts with easier ones. To make it easier for you, here we are with a weekly treadmill action plan for weight loss.


Let’s burn some fat: With this workout, you can burn about 300 and 400 calories in 60 minutes. Start by warming up for 10 minutes at a slow and moderate pace. Gradually increase your pace and brisk walk. Monitor your heart rate and exertion as you walk for complete 1 hour.


It’s a health walk day: On Tuesday go for a 30-minute walk at a more relaxed pace. Let your heart rate reach 50 – 60% of maximum. Post treadmill session use dumbbells or exercise bands for an upper body workout.


Treadmill Hill Workout: Refer to the Rolling Hills workout mentioned above.


Health Walk: Walk just like you did on Tuesday. Follow it up with abdominal-core workout exercises.


Speed Intervals Workout: Follow the predesigned workout that helps you each a pace and then slow down. After 30 seconds to one minute of fast walking, take two minutes of recovery for burning a large number of calories.


Distance Workout: Walk for an hour at a comfortable pace. You could do the same by walking outdoors for a change.


Make it fun: Loosen up by taking a warm-up stretching routine. You could also go for cycling or swimming. Make sure that your workout session is fun and happening.

Week 2 Treadmill Weight Loss Plan

Repeat workout mentioned above. Explore pre-programmed workouts on your treadmill. Once you are accustomed to walking, stretch your routine to 60 minutes/day. You can divide your routine into two parts.

For weight loss follow a proper diet. Keep a tab on the number of calories you consume and bring them down gradually.

Week 3 and Later

Let your workout compliment your lifestyle or vice versa. While walking or running work on your

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