Treadmill Workouts to Lose Weight for Beginners



Decided to lose weight? Excellent! Now comes the hard part—deciding exactly how to get that stubborn weight off. Fitscope’s discussed a variety of workout machines to help people lose weight when starting an exercise program; however, most people turn to the treadmill when beginning their fitness journey due to the ease of use and readily available access that the machine provides.


Let’s start by saying that the treadmill is an excellent weight loss tool for most people when used correctly, but there’s no magic speed formula that’s going to work for everyone. Far too often, people begin a workout program with the idea that they’re going to follow a specific workout to a T, only to find that they’re injured or burnt out within the first few weeks due to over-exertion.


The key to completing a successful treadmill workout program as a beginner is to make sure one works out at their fitness level. This prevents injury as well as putting less stress on the joints for a fat burning, low impact workout that gets results. With consistent training, most people will find they can build up to the speed/intensity they wanted in the beginning rather quickly—without getting injured.


Listen to Your Body

So, how does one make sure they’re working out at their fitness level? By listening to their body. Whoever said “No Pain, No Gain” couldn’t be more incorrect. If workouts feel painful, a person needs to immediately get off the workout equipment and let their body rest. Continuing a workout while injured can cause irreversible damage to the area if serious enough, which could mean a workout program is completely off the table. Instead of aiming for a specific incline or speed goal, look to keep the heartrate at 60-70% and learn what your body feels like when you’re working out that intensely.


Another thing to remember is the state the body is in before the workout. If one has knee issues, it may not be possible to complete jogging or running sprints, and that’s fine. Power walking is a viable option that facilitates a great workout that burns fat without any of the stress on joints that are associated with running or jogging. To complete one of the below workouts that feature running or jogging sprints, simply substitute with power walking.

Below are five workouts that are perfect for treadmill beginners. Add all of them to a workout regime rotation to keep the body guessing (you should use at least two) so plateaus are a thing of the past and that weight will start to feel like it’s melting off the body. We’ve given some speeds for context of how fast most people will walk, but don’t be afraid to workout at a slower or faster pace, depending on the body’s needs.


Finally, some of the below workouts are HIIT workouts, meaning that the user works out in sprints with a cool down period. Aim to workout at a high intensity pace during the sprint periods while keeping the heart rate up during the slower periods.



Workout One – Absolute Newbies

This workout allows anyone to start their fitness journey by simply walking, There’s no change in incline or complicated time frames here.


Warm Up – 5 Minutes – Stroll (Usually 2–3 mph)

Workout – 20+ Minutes – 3–4 MPH

Cooldown – 5 Minutes – Slow Stroll (Usually 1.5-2mph)


This workout requires the user to workout as long as they feel comfortable; the 20 minutes is just where one should start. This workout is great for those with knee issues because there’s very little pressure placed on the joints. As the workout becomes part of the regime, users will find they can quickly build up their stamina to walk for over 90 minutes at a time.


Workout Two – Beginning Sprints

This beginning sprint workout introduces the body to sprint system with a thorough workout that keeps the heart rate up without overexerting the body.


Warmup – 10 Minutes – Stroll (About 1.5–2mph)

Powerwalk – 1 Minute – 3.5–4mph

Walk – 5 Minutes – 2mph

Powerwalk – 1 Minute – 3.5–4mph

Walk – 5 Minutes – 2mph

Powerwalk – 7 Minutes – 3.5–4mph

Cooldown – 5 Minutes – 2mph


To properly power walk, remember that the full body needs to be engaged. Pump those arms up and take powerful strides when going through the workout to get the most out of the workout. Don’t stress about speeds either; these are just general guidelines. This workout, like the first one, is great for the knees being it’s extremely low impact. As users become more fit, they can easily customize this plan by increasing the speed, adding incline or working out for longer.

Workout Three – 20 Minute Spurts

This workout is an excellent tool to get a quick workout in when one wants to fit in a workout but is pressed on time.


Warmup – 5 minutes – 2mph

Increase speed to 3mph for 1 minute

Increase speed to 4mph for 1 minute

Decrease speed to 3mph for 1 minute

Increase speed to 4mph for 1 minute

Decrease speed to 3mph for 1 minute

Increase speed to 4mph for 1 minute

Decrease speed to 3mph for 1 minute

Increase speed to 4mph for 1 minute

Decrease speed to 3mph for 1 minute

Increase speed to 4mph for 1 minute

Cooldown – 5 Minutes – 2mph


This workout keeps the body guessing the whole way through by switching the workout up every minute. By constantly adjusting the speed, the body works harder throughout the workout, blasting off fat quicker than ever. As users get more accustomed to this workout, they can adjust the incline or the speed to make it more intense.


Workout Four – Burn That Fat

This workout will give anyone maximum fat burning, making the fat melt right off.


Warm Up – 5 Minutes – 2mph

Increase speed to 3mph and raise the incline to 3% - Walk for 2 minutes

Decrease speed to 2mph and raise the incline to 5% - Walk for 2 minutes

Increase speed to 4mph and decrease the incline to a comfortable angle – Walk for 2 minutes

Decrease speed to 3mph and raise the incline to 3% - Walk for 2 minutes

Decrease speed to 2mph and raise the incline to 5% - Walk for 2 minutes

Increase speed to 4mph and decrease the incline to a comfortable angle – Walk for 2 minutes

Cooldown – Decrease speed to 3 mph and incline to 0 – Walk for 3 minutes


This workout allows users to burn fat and work on those glute muscles for a bigger, firmer booty while losing weight in all the places one actually wants to drop it. To change the intensity, raise the incline for a harder workout.


Workout Five – Perfect HIIT

This workout is perfect for those who’ve mastered the previous workouts or are looking to get back into a fitness plan after being injured. Fair warning, this workout will leave anyone breathless, but it’s more than worth it for the results.


Warmup – 5 Minutes – 2-2.5mph

Walk – 1 Minute – 3mph

Run – 1 Minute – 6mph

Walk – 1 Minute – 3mph

Run – 1 Minute – 6mph

Walk – 1 Minute – 3mph

Run – 1 Minute – 6mph

Walk – 1 Minute – 3mph

Run – 1 Minute – 6mph

Walk – 1 Minute – 3mph

Run – 1 Minute – 6mph

Cooldown – 5 minutes – 2-2.5mph


Alter the speed for your fitness level but be warned this workout is not for the faint of heart.


Tips and Tricks

It can’t be stressed enough that recovery is integral to sticking with any workout regime. To make sure users can keep working out at a high-performance level, they should follow these tips:

Take Time to Recover – It’s really tempting to go all gung-ho on a workout regime and workout for an endless amount of time. As a beginner, aim to workout three times a week before slowly adding more workout days or increasing their duration.

Practice Proper Form – Remember not to slouch and avoid holding onto the handle bars (they make the workout less intense than what the treadmill says) if possible. Sucking in those abdominals and pumping the arms makes these workouts a full body experience.

Stretch – A lot of people think they should stretch at the beginning of a workout, but after it’s completed is actually the prime time due to the muscles being warm and more flexible.

Hydrate – Covered in sweat after exercising is great, but it also means the body has lost a large amount of water. Make sure to replenish fluids after working out with water and save the sugary sports drinks for an occasional treat.


Walking on the treadmill provides an excellent workout for those looking to lose weight and get fit as quickly as possible without spending hours on a machine. Want to vary your exercise routine and start working out as soon as possible? Fitscope offers online studio classes for power walking on the treadmill to make the butt bigger than ever, as well as old favorites like rowing machines, air bikes and ellipticals, to allow people to vary their workouts while obtaining maximum benefits. Click here to learn more and receive a free one-week trial.

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