How to Lose Weight on a Treadmill | Workouts to Try

Pyramid Workout
With the pyramid workout, you gradually increase and then decrease the intensity of your workout. Here’s how to do it:

• Warm up by walking at a comfortable pace for 5 minutes.
• Increase the speed or incline every minute for 5 minutes.
• Once you reach the peak intensity, decrease the speed or incline every minute for 5 minutes.
• Cool down by walking at a slow pace for 5 minutes.

This workout challenges your cardiovascular system and helps improve your endurance and stamina.

Incline Intervals
Incline intervals are a fantastic way to add intensity to your treadmill workouts. By adjusting the incline, you can simulate uphill walking or running, which engages different muscle groups and burns more calories. Here’s a simple incline interval workout:

• Warm up by walking at a 0% incline for 5 minutes.
• Increase the incline to 5% and walk for 2 minutes.
• Return to a 0% incline and walk for 2 minutes.
• Increase the incline to 10% and walk for 1 minute.
• Return to a 0% incline and walk for 2 minutes.
• Repeat the cycle for 20 to 30 minutes.
• Cool down by walking at a 0% incline for 5 minutes.

This workout helps build strength in your legs and glutes while providing a great cardiovascular challenge. All our SOLE treadmill models have 15 incline levels.

Advanced Treadmill Workouts

Advanced HIIT

• Warm up by jogging at a comfortable pace for 5 minutes.
• Sprint for 1 minute at your maximum speed.
• Walk or jog for 30 seconds to recover.
• Repeat the cycle for 20 to 30 minutes.
• Cool down by jogging at a slow pace for 5 minutes.

This workout is highly effective for burning calories and improving your cardiovascular fitness.

Hill Sprints
Hill sprints are an excellent way to build explosive power and burn a significant amount of calories in a short time. Here’s how to do it:

• Warm up by jogging at a 0% incline for 5 minutes.
• Set the incline to 8-10% and sprint for 30 seconds.
• Return to a 0% incline and walk for 1 minute.
• Repeat the cycle for 15 to 20 minutes.
• Cool down by walking at a 0% incline for 5 minutes.

This workout is tough but incredibly effective for building strength and endurance.

Marathon Training

• Warm up by jogging at a comfortable pace for 10 minutes.
• Run at your marathon pace for 5 miles.
• Increase the speed to a tempo run pace for 2 miles.
• Return to your marathon pace for 3 miles.
• Cool down by jogging at a slow pace for 10 minutes.

This workout helps you build the endurance and speed needed for long-distance running.

Maximizing Treadmill Workouts

Warm-Up Techniques
A good warm-up should last at least 5 to 10 minutes and gradually increase in intensity. Here’s a simple warm-up routine:

• Start with a slow walk at 0% incline for 2 minutes.
• Increase the speed to a brisk walk for 3 minutes.
• Gradually increase the incline to 2-3% and maintain the brisk walk for another 3 minutes.
• Finish with a light jog for 2 minutes.

This routine helps increase your heart rate and loosen up your muscles.

Incorporate Strength Training
Strength training complements treadmill workouts by building muscle, which in turn boosts your metabolism. Consider adding strength exercises before or after your treadmill session. Here are a few exercises you can do:

• Squats: 3 sets of 15 reps.
• Lunges: 3 sets of 12 reps per leg.
• Push-ups: 3 sets of 10 reps.
• Planks: 3 sets of 30 seconds.

These exercises target major muscle groups and enhance your overall fitness. We have equipment for strength training too - for example, our SW106 is our premium rubber-coated Olympic weight plates set.

Track Progress
Use a fitness app or a simple journal to record your workouts. Note the following details:

• Duration of the workout.
• Speed and incline settings.
• Calories burned.
• How you felt during and after the workout.

Sample Treadmill Workout Plan

Weekly Routine

• Monday: Steady-State Walk (30 minutes)
• Tuesday: HIIT for Beginners (20 minutes)
• Wednesday: Incline Intervals (30 minutes)
• Thursday: Rest or light activity (e.g., yoga)
• Friday: Pyramid Workout (30 minutes)
• Saturday: Advanced HIIT (20 minutes)
• Sunday: Rest or light activity (e.g., walking)

Combining Workouts
To maximize your results, consider combining different types of workouts. For example, you could follow a HIIT session with some strength training exercises - which helps you target different muscle groups.

Rest and Recovery
Make sure to include rest days in your routine to allow your muscles to recover and grow - and focus on proper nutrition, hydration, and sleep.

Start Losing Weight Healthily with SOLE

Treadmill workouts are an effective way to lose weight, whether you're a beginner, intermediate, or advanced user. From steady-state walks and the 12-3-30 routine to HIIT and hill sprints, there's a workout to suit every fitness level.

SOLE treadmills like the foldable F63 and F89 and non-foldable ST90 and TT8 are designed to enhance these workouts with features like advanced Cushion Flex Whisper Deck, powerful motors, and customizable settings.

Frequently Asked Questions (FAQ)

What is the best treadmill workout for weight loss?
The best treadmill workout for weight loss is High-Intensity Interval Training (HIIT). It involves short bursts of intense activity followed by brief rest periods - which is highly effective for burning calories.

How often should I use the treadmill to lose weight?
To lose weight, aim to use the treadmill at least 3-5 times a week - and make sure to include a variety of workouts to keep things interesting and challenging.

Is walking on a treadmill effective for weight loss?
Yes, walking on a treadmill can be effective for weight loss, especially when combined with incline settings and interval training.

What incline should I set on my treadmill for the best results?
For the best results, set your treadmill incline between 5-10%. This adds intensity to your workouts, engages more muscle groups, and burns more calories compared to walking or running on a flat surface.