Weight loss often feels like an uphill battle, but combining a healthy meal plan with regular exercise can propel you toward your goal. Not only does exercise help you shed pounds, but it also boosts your energy levels and strengthens your body. Among various workout options, treadmill workouts are particularly effective for weight loss. Research shows that treadmill exercises can help you lose weight, reduce body fat, and improve your overall health.
This 7-day treadmill workout plan is designed to gradually increase in intensity, helping you burn calories and improve your cardiorespiratory fitness. Whether you’re new to treadmill workouts or a seasoned runner, this plan offers something for everyone. So, lace up your running shoes and get ready to start your journey toward weight loss.
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How Treadmill Workouts Support Weight Loss
Treadmills are a staple in gyms for a reason—they're incredibly effective for burning calories and improving fitness. Studies have shown that treadmill workouts are more effective for fat burning and cardiometabolic health compared to elliptical or rowing machines. Additionally, running on a treadmill is just as effective as outdoor running for supporting fat loss.
"Treadmill workouts are an efficient way to burn calories, which is crucial for weight loss," says Mike Masi, CPT, a certified personal trainer. These workouts also increase your heart rate, improving your overall fitness. Plus, the ability to adjust speed and incline makes treadmill workouts versatile and keeps your routine interesting.
Another advantage of treadmills is that they provide a softer surface than outdoor pavements, reducing the impact on your joints. This makes them a great option for people with joint issues.
7-Day Treadmill Workout Plan for Weight Loss
This seven-day plan can be modified to fit your fitness level. Whether you're walking, jogging, or running, take breaks as needed and listen to your body.
Day 1: 1-Mile Sprint
- Total Workout Time: 20 minutes
- Instructions: Start with a 5-minute brisk walk to warm up. Then, run or walk 1 mile as fast as possible. Record your time and pace, as you’ll use it for pacing throughout the week. Cool down with a 5-minute slow walk.
Day 2: Interval Training
- Total Workout Time: 25 minutes
- Instructions: Begin with a 5-minute brisk walk. Alternate between a 2-minute high-intensity sprint (slightly faster than your Day 1 pace) and a 1-minute slow walk for recovery. Repeat this interval 5 times. Cool down with a 5-minute slow walk.
Day 3: Circuit Training
- Total Workout Time: Less than 30 minutes
- Instructions: Warm up with a 5-minute brisk walk. Perform a 2-minute sprint at high intensity, then step off the treadmill to complete 20 squats, a 20-second plank, 20 step-back lunges, and another 20-second plank. Repeat the circuit 4 times. Finish with a 5-minute slow walk.
Day 4: 400-Meter Sprints
- Total Workout Time: 20 to 30 minutes
- Instructions: Warm up with a 5-minute brisk walk. Sprint 400 meters (about ¼ mile) at high intensity, followed by a 1-minute slow walk for recovery. Repeat 6 to 8 times. Cool down with a 5-minute slow walk.
Day 5: Low-Intensity Steady State
- Total Workout Time: 50 minutes
- Instructions: Walk briskly for 45 minutes at a moderate pace. This low-intensity steady-state exercise promotes endurance and fat burning. End with a 5-minute slow walk.
Day 6: 800-Meter Sprints
- Total Workout Time: 20 to 25 minutes
- Instructions: Warm up with a 5-minute brisk walk. Perform 800-meter sprints (about ½ mile) faster than your Day 1 pace, followed by a 1-minute slow walk for recovery. Repeat 3 to 4 times. Finish with a 5-minute slow walk.
Day 7: The 12-3-30 Workout
- Total Workout Time: 40 minutes
- Instructions: Start with a 5-minute brisk walk. Set the treadmill to an incline level of 12 and a speed of 3.0 mph, and walk for 30 minutes. Adjust the incline as needed. Cool down with a 5-minute slow walk.
The Bottom Line
Incorporating this seven-day treadmill workout plan into your routine can support weight loss, boost your fitness levels, and enhance your overall health. However, it’s important to consult with your healthcare provider before starting any new exercise program, especially if you have preexisting health conditions.
About Desert Barbell Strength Gym
Desert Barbell Strength Gym is dedicated to helping you achieve your fitness goals. Whether you're looking to lose weight, build strength, or improve your overall health, our certified trainers provide personalized guidance and support. Join us at Desert Barbell Strength Gym to take the first step toward a healthier, stronger you.