Best Treadmill Workouts for Fat Loss

Key Takeaways

• High-intensity interval training (HIIT) and incline workouts on treadmills induce calorie burn and fat loss.
• Incline walking engages muscles like glutes and hamstrings more.
• Tracking your progress and varying workout styles prevents plateaus and ensures long-term fat loss success.
• SOLE treadmills—such as the F65 and F80—provide advanced features to support intense fat-burning workouts.

Best Treadmill Workouts for Fat Loss

When it comes to losing fat, treadmill workouts are some of the most effective exercises you can do. Treadmills provide a controlled environment—making it easier to adjust speed, incline, and workout intensity to suit your needs.

With consistent use and the right strategies, treadmills can help you shed fat while building endurance and improving cardiovascular health.

At SOLE Fitness, we're proud to offer the best treadmills for your home or gym. These machines are crafted to meet the highest standards of quality and performance, ensuring they are ideal for anyone - from fitness novices to seasoned athletes. Featured Product SOLE Treadmills: Starting at $1,199.99, SOLE treadmills excel in ergonomic design, durability, and value. Equipped with advanced cushioning to minimize joint impact, powerful, quiet motors, and wide running surfaces, they suit any fitness level.

Benefits of Treadmill Workouts for Fat Loss

• Controlled Environment: Weather, terrain, and safety concerns won’t affect your workout. You can always stay focused.
• Versatility: Adjust speed, incline, and intensity to suit your fitness level and goals.
• Efficient Calorie Burn: HIIT and incline training on treadmills are proven to burn more calories in less time, ideal for busy schedules.

• Lower Impact on Joints: Running on a cushioned treadmill surface reduces the impact on your joints, which helps prevent injury.

Top Treadmill Workouts for Fat Loss

High-Intensity Interval Training (HIIT)
HIIT is one of the most effective treadmill workouts for fat loss. It involves alternating between periods of high-speed running and slower recovery. Not only does it burn calories during your workout, but it also boosts your metabolism for hours afterward—this is known as the afterburn effect.

How to Do It:

• Sprint for 30 seconds at 90% effort.
• Walk or jog for 1 minute to recover.
• Repeat for 10-15 minutes, adjusting intensity based on your fitness level.

Incline Walking
If running isn’t for you, incline walking is an excellent option to still burn fat. Walking at an incline forces your muscles—especially glutes, hamstrings, and calves—to work harder, increasing calorie burn without increasing speed. Inclines can boost calorie burn by up to 60%.

How to Do It:

• Start at a 5% incline and 3 mph speed.
• Gradually increase the incline to 10-15% over 30 minutes.
• Focus on steady breathing and form.

Steady-State Cardio
Steady-state cardio is simply maintaining a consistent pace for an extended period. While it doesn’t have the intensity of HIIT, it’s effective when done at moderate intensity—keeping your heart rate in the fat-burning zone (typically 60-70% of your max heart rate).

How to Do It:

• Set the treadmill at a comfortable speed—around 5-6 mph for jogging or brisk walking.
• Maintain this speed for 45-60 minutes.

Speed Intervals
If you want to push your limits and torch fat quickly, speed intervals are a great way to go. It’s similar to HIIT but focuses more on alternating between different jogging speeds.

How to Do It:

• Jog for 2 minutes at 5 mph.
• Run for 1 minute at 7-8 mph.
• Repeat for 20-30 minutes.

How to Maximize Fat Loss on a Treadmill

• Use the Incline: The incline setting simulates uphill running, engaging more muscles and burning more calories. Use it regularly.
• Monitor Your Heart Rate: Stay in the fat-burning zone for steady-state cardio and alternate with higher heart rate spikes during intervals.
• Track Your Progress: Use built-in tracking tools or apps like the SOLE+ App to monitor your workouts. This keeps you accountable and shows real-time progress.
• Incorporate Variety: Avoid plateaus by mixing different workout styles. Combining HIIT, incline, and steady-state cardio prevents your body from adapting, keeping fat loss steady.

Boost Fat Loss with Treadmill Workouts

By incorporating HIIT, incline walking, and a mix of workout styles into your routine, you can boost your fat loss efforts on the treadmill. Focus on maintaining proper form, consistency, and variety to stay on track.

With the right approach, treadmill workouts can become a central part of your fitness plan, helping you burn fat and build endurance.

SOLE Treadmills for Fat Loss

At SOLE, we build treadmills with features that make fat loss easier and more effective. Two models stand out for their versatility and performance—ideal for users who want to maximize their results.

• SOLE F65: This upgraded treadmill comes with a 22” x 60” running surface, providing ample space for any workout. With incline options up to 15 levels and speeds up to 12 mph, the F65 lets you mix in HIIT and incline training effortlessly.
• SOLE F80: A consumer favorite—the F80 includes a 10.1” touchscreen and a powerful 3.5 HP motor, allowing it to support intense workouts like HIIT or steady-state cardio. Its Cushion Flex Whisper Deck reduces joint impact by up to 40%, making it perfect for those concerned about injury.

Frequently Asked Questions (FAQ)

Is HIIT on a treadmill good for fat loss?
Yes, HIIT is one of the most effective treadmill workouts for fat loss. It involves alternating between high-speed running and slower recovery periods, which helps burn calories during the workout and continues to boost metabolism afterward.

How does incline affect fat burning on a treadmill?
Incline walking on a treadmill is an excellent option to burn fat. Walking at an incline forces muscles to work harder, increasing calorie burn without increasing speed. They can boost calorie burn by up to 60%.

What are some good beginner treadmill workouts for fat loss?
Start with steady-state cardio or incline walking for beginners. For example, walking at a 5% incline and 3 mph speed, then gradually increasing the incline to 10-15% over 30 minutes, is a good starting point​.