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How to Lose Weight On A Treadmill in A Month

Treadmills are great tools for losing weight and are one of the best cardio machines. You can use them at home or go to a gym and they come in different types, varying in price and features. If you want to lose weight in a month, then you need to get a good quality treadmill. A treadmill helps you easily burn calories while walking or running.

When you walk or run on a treadmill, it works as a substitute for walking outside. Walking outside is not always possible due to weather conditions or lack of time. Therefore, if you want to lose weight fast, you should buy a treadmill.

Whether you are just starting or have some experience losing weight on a treadmill, this article will provide insight into sure-fire strategies that can help you learn how to lose weight on a treadmill in a month. These strategies have helped me in the past three years, just when I started as a treadmill enthusiast, and I hope they do the same to you.

Let’s dive right in.

  1. High-intensity Interval Training

Alternating vigorous exercise and relaxation is what is referred to as high-intensity interval training (HIIT). HIIT exercises are quick and efficient techniques for burning calories and reducing body fat. The goal is to work out intensely for brief intervals while taking breaks. This helps with weight loss because it burns a lot of calories.

How to perform HIIT on a treadmill

  • Make sure the treadmill is flat. To warm up, stroll for 5 minutes at two mph.
  • Run for 30 seconds at 9 to 10 mph.
  • Walk for 60 seconds at 3 to 4 mph.
  • Repeat 5–10 times.
  • To rest, stroll for 5 minutes at two mph.
  • Alternate sprints and jogs for a more challenging workout. Additionally, you can extend the time for each high-intensity set. Your high-intensity periods should last for twice as long as your rest intervals.

Expected Calories Loss

Up to 300 or 400 calories per hour, depending on the weight and intensity.


  • Very easy to perform
  • You can control your intensity
  • It Burns a lot of calories


  • Highly intensive
  • Requires consistency

2. 5-Minute Incline Treadmill Walk With Overhead Shoulder Presses

As you work on the threadmill in this fast calorie burning method, the incline walk slowly increases in speed from 2.0 to 3.5 mph as well as in incline from 12 to 15. Also, as you are executing the overhead shoulder press while walking, you’ll need slighlty heavy dumbells or other waits you feel comfortable using.

How to Do It

  • Walk for two minutes at 2.0 mph with a 12.0 inclination and three pounds overhead.
  • Walk for one minute at 2.5 mph with a 13.0-degree incline and 5 pounds overhead.
  • Walk for one minute at 3.0 mph with a 14.0 inclination and 8 pounds overhead.
  • Walk for one minute at 3.5 mph with a 15.0 inclination and no weight. Power through this last step with your hands, and reach for the handrails if necessary.


  • Requires only 5 minutes
  • Involves your upper body
  • Improves strength and endurance


  • Difficult to maintain consistency
  • Can be difficult
  1. Hills

You can add hills to a treadmill workout to increase the intensity, because fast walking or incline running causes you to burn more calories.

Hills also helps activates more muscles, thus leading to lean muscle mass. This naturally helps you to lose weight.

How to Do It

  • Flatten the treadmill. To warm up, stroll for 5 minutes at two mph.
  • Decide on a 1 percent incline. Jog for a minute at 4 to 6 mph.
  • Increase the incline by 1%. Continue until the angle is between 8 and 10 percent.
  • Every minute, lower the incline by 1 percent.
  • Continue until you reach an incline of 0 to 1 percent.
  • To cool down, stroll for 5 minutes at two mph.
  • The average jogging speed is between 4 and 6 mph. To make this exercise more challenging, raise the speed or the number of minutes.
  • Increase the inclination by 0.5 percent each minute for a more straightforward style.
  • Repeat this process until you achieve an incline of 4 to 5 percent, then move backward.


More calories burned than regular running

  • Increased intensity and variety
  • Good for runners


  • Sore muscles
  1. The 75/60/30 Method

This challenging interval workout begins with a thorough warmup to prepare your body.

At each incline of 1.0, 2.0, and 3.0, jog for one minute at a comfortable pace of 5.0 to 6.5 mph. Return to incline 0 but add 1.0 mph for the final minute of your warmup, then walk quickly for 30 seconds at 1.0 incline. After hydrating, you then start your workout.

How to Do It

Activity Duration
Run for 1 minute at a speed that is 2.0 mph faster than your easy warmup speed while maintaining a 1% incline. Take a 15-second walk at a brisk pace (3.8 to 4.5). 75 Seconds



Walk at the same speed as the previous interval with an elevation of 3.0%, followed by a 1-minute moderate walk at the same incline. 75 Seconds



Try increasing your speed by 0.5 miles per hour from 75-second intervals. A 1 minute, moderate walk with a 1-degree inclination came next.


60 Seconds



Maintain the same speed as the preceding phase while increasing the gradient to 3.0%, then take a 1-minute moderate stroll. 60 Seconds


Sprints. Perform one set at an incline of 1.0%, 3.0%, and 5.0%. Repeat thrice. 30 Seconds on and off


Cool Down. Walk at incline 3.0 for the first minute; incline 2.0 for second minute; and incline 1.0 for final minute.




3 minutes



  • It can be done on any cardio machine
  • Increases endurance
  • Burns more calories
  • increases your anaerobic threshold


  • Very high intensity (level 8)
  1. Incline Interval Sprints and Treadmill Plank Walks

This is the most intense workout on treadmills that engage your cores. It also workout your glutes, shoulders, obliques, and triceps.

As soon as you gain enough balance on the rails, you let go and power through with your arms and legs. You then come on and off for the treadmill for your planks, where you keep your cores engaged and your legs stretched behind you. Your hands should be firmly placed down on the belt of the treadmill, while you lift your right hand off the belt and push the belt forward with your left.

How to Do It

Perform the inclne interval sprints plus treadmill plank walks by doing the following:

Activity Duration
Run for 60 seconds, and rest for 30 seconds at a 6.0 mph speed and a 7.0 incline. Do a plank walk for 15 seconds. 75



Run for 60 seconds, and rest for 30 seconds at a 6.5  mph and a 6.5 incline. Do a plank walk for 20 seconds. 80 Seconds



Run for 60 seconds, and rest for 30 seconds at a at 7.0 mph and a 6.0 incline Do a plank walk for 30 seconds.


90 Seconds



Run for 45 seconds, and rest for 20 seconds at  8.0 mph and a 5.5. incline. Do a plank walk for 15 seconds. 60 Seconds


Run 45 seconds on at 8.5 mph and a 5.0. incline. Adjust the speed to 0.5 mph, and for 20 seconds do a plank walk. Rest 20 seconds. 65 Seconds


Run 45 seconds on at 9.0 mph and a 4.5 incline. Adjust the speed to 0.5 mph, and for 30 seconds do a plank walk. Rest 20 seconds 75 Seconds
Run 30 seconds on at 9.5 mph and a 4.0 incline. Adjust the speed to1.0 mph, and for 15 seconds do a plank walk. Rest 15 seconds. 45 Seconds
Run 30 seconds on at 10 mph and a 3.5 incline. Adjust the speed to 1.0 mph, and for 20 seconds do a plank walk. Rest 15 seconds. 50 Seconds
Run 30 seconds on at 10.5 mph and a 3.0 incline. Adjust the speed to 1.0 mph, and for 30  seconds do a plank walk. Rest 15 seconds. 60 Seconds
Run 20 seconds on at 11 mph and a 2.5 incline. Adjust the speed to 2.0 mph, and for 30  seconds do a plank walk. Rest 10 seconds.



50 Seconds


  • Combines walks and sprints
  • Burns more calories
  • Works other muscles like the triceps


  • Highly intense and requires skills
  1. Determine Fat-burning Zone

The heart-burning heart rate is the zone where you burn the most calories per minute. To figure this out, find your maximum heart rate, the maximum number of times your heart can beat during 1 minute of exercise.

The maximum heart rate is gotten as 220 minus your current age. For example, if you’re 35 years old, your maximum heart rate is 185 beats per minute (220 – 35 = 185)

The fat zoning is computed as 70% of your maximum heart rate. Thus for 35 years old, the zone is 70 % of the maximum heart rate, which is 129.5 (185 times 0.70)

You can enter this into your treadmill, or a personal physician will help you compute that.


  • More calories burned
  • Highly effective


  • Highly technical
  1. 20-minute Interval Workout

The first step to any interval workout, is to always pick an easy speed where you can keep your heart rate below 60% of your max heart rate. Next, you pick a fast max heart rate speed of 60-80%

How to Do It

First, you start with a 2 minute warm up at a steady pace. Then, you follow with 16 minutes of alternating; 1 minute fast (between 7-9mph) and 1 minute easy (between 5-6mph.) The incline should 1.5% to 1.%.


  • Easy
  • There is time time for rest


  • Slow
  • It doesn’t burn that much calories compared to other intense threadmill workouts.

The Benefits of Treadmill Workouts

  • Better endurance management HDL (good) cholesterol levels rise
  • Strengthened muscles
  • Controlled blood sugar
  • Lessen fatigue
  • Lessen stiffness in the joints
  • Reduce anxiety and tension
  • Encourage better sleep
  • Heighten sex arousal
  • Stregthen immune system?

What is the Average Calorie Burned for Treadmill Exercises?

If you weigh 150 pounds, brisk treadmill walking at 3.5 mph burns roughly 258 calories per hour. An hour of treadmill running at six mph (a 10-minute mile pace) will burn about 680 calories.

Calorie displays are common on treadmills and should be one of the features you should look out for when looking for the best cardio machines. The accuracy is increased when you put in more weight (most likely incorrect if the counter doesn’t request your weight)

The treadmill will estimate your calorie burn depending on your pace, distance, incline, and entered weight if it merely asks for your weight. Other requirements, such as your stride, and exercise intensity, are not considered.


Using a treadmill as a cardio exercise is a great way to burn calories and drop pounds. The 75/60/30 Method, determining your fat-burning zone, hills, and HIITs, are some of the ways on how to lose weight on a treadmill in a month.

For the best results, you can combine multiple workouts. If you are new or unsure about what exercise to choose, contact your physician before starting a new fitness routine.


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