If you are looking to start a treadmill workout to lose weight, then this blog is for you! Then these best tips for beginner treadmill workout for weight loss will help you to achieve your desired target. This blog includes setting up a treadmill workout, what to wear while using a treadmill, how to perform a treadmill workout, and more.
Treadmills may help you develop a training routine, burn more calories, and even prepare you for a marathon. In conclusion, treadmills may be the connecting element to achieving optimal physical condition.
You don’t need to spend a lot of money to buy an expensive treadmill to lose weight. One of the best cheaper treadmills under $300 can also do a great job. This is especially important for those who can’t afford an expensive treadmill but still want to lose weight.
Treadmills are one of the best pieces of equipment for weight loss. So, if you want to start your weight loss journey with a treadmill workout, then read on!
Preparing for a Treadmill Exercise
If you’re looking to start a treadmill workout to lose weight, there are a few things you need to keep in mind. The first is to set a target speed and stick to it throughout your workout.
Next, take frequent breaks to stretch and move around if possible. Prepare yourself with a water bottle and a towel. Because you will need to drink plenty of water during your workout to stay hydrated and energized.
If you do not own a treadmill, you should consider buying one or joining a fitness center. Almost every fitness center has a lot of treadmills to satisfy every member. Finally, always warm up your body before starting by walking or running for 10 minutes.
With the tips provided here, you will definitely have a successful treadmill workout!
What to Wear While Using the Treadmill
If you’re looking to lose weight, treadmill workouts are a great option. But before you get started, it’s important to outfit yourself correctly. Make sure your footwear is comfortable and fits well; you’ll be walking in it for an extended period of time. Additionally, make sure you bring along the right attire for the weather.
When using the treadmill, it’s important to dress in loose-fitting clothing so you can move easily and avoid getting sweaty. Finally, avoid drinking alcohol or eating heavy meals before working out – these will only hamper your results. So get started, and be sure to follow these tips for beginner treadmill workouts for weight loss to get the best results!
What Are the Most Comfortable Shoes for Treadmill Workouts?
There’s no need to be embarrassed or self-conscious when working out on a treadmill. In fact, treadmill workouts can be a great way to burn calories, tone your body, and improve your fitness level. But before you start your workout, make sure to wear comfortable shoes. Don’t forget that the type of shoe you wear doesn’t really matter as long as it’s flexible and has a good grip.
Additionally, compression socks can help to reduce swelling and pain in your feet after your workout. And last but not least, make sure to pick shoes that are both stylish and supportive. This way, you’ll look great and feel confident while working out.
Best Tips for Beginner Treadmill Workout for Weight Loss
Treadmill Workouts For Beginners
Every beginner with the treadmill should do this easy and simple workout. First, it is important to start with easy treadmill workouts at a low speed. This will help you avoid any injuries and get the most out of your time on the treadmill. As you become more comfortable, gradually increase the intensity and duration of your workouts.
As I said before, make sure to drink plenty of water and avoid eating heavy meals before working out on the treadmill. Doing so will help you lose weight in the most effective way possible.
But, anyway, here I am going to provide you with the best treadmill workouts for beginners who want to lose weight.
Now let’s kick things off.
1. Beginner Treadmill Walking Workout
To begin, allow me to demonstrate a basic walking workout you may perform at any time, especially if you are a beginner. But, this workout will also suit those who have some experience with walking on treadmills.
- First: you will need to warm up by walking at a speed of about 2–2.8 mph at 70% of your maximum work rate.
- Second: a stroll at a brisk, steady pace for as long as feasible. The ideal speed would be about 3–4 mph.
- Third: you will need to cool down by walking at a speed of 1.5–2 mph for 5 minutes at 50% of your working pace.
Along with the warm-up and cool-down, the workout might last anywhere from 20 minutes to indefinitely. Start with 20 minutes of walking and gradually increase the time until a 90-minute walking session is a breeze. Then proceed…
2. HIIT Treadmill Workout for Beginners
Interval training on a treadmill is fantastic for boosting the number of calories expended, the afterburn impact, and your cardiovascular ability (a.k.a VO2 max).
Here is an incredible HIIT treadmill workout that will leave you out of breath and burn a lot of calories quickly:
- Do 60 seconds of strolling at 2.8 mph
- Next 30 seconds of running at 5.6 mph.
- Then again, 60 seconds of strolling at 2.8 mph
- After that, 45 seconds of running at 5.6 mph
- One more time, 60 seconds of strolling at 2.8 mph
- The last step is to run at 5.6 mph for one minute
All these steps you need to repeat three times, then finish with a cool-down walk of about 75 seconds, completing a 17-minute exercise. Obviously, the speed may be adjusted depending on your present abilities.
The gradual increase from 30 to 60 seconds of running should help beginners ease into the running rhythm without being strained at the beginning of the workout.
3. 15-Minute Treadmill Workout for Beginners
Are you short on time? No worries. Still, a treadmill workout may be completed in as little as 15 minutes.
For those who don’t have much time for a treadmill workout, no worries. Still, a treadmill workout may be completed in less than 15 minutes. Just follow these steps:
- Minute 1: You must run at a speed of 2.8 miles per hour.
- Minute 2: maintain a speed of 3.2 miles per hour.
- Minute 3: run at a speed of 3.6 miles per hour.
- Minute 4: Increase your running speed to 4.0 miles per hour.
- Minute 5: run at a speed of 4.4 miles per hour.
- Minute 6: accelerate to 4.8 mph.
- Minute 7: now, run at a speed of 5.2 mph
- Minute 8: Increase the speed slightly to 5.6 mph.
- Minute 9: Reduce your running speed to 5.2 mph.
- Minute 10: run at a speed of 4.8 miles per hour.
- Minute 11: your speed of running should be 4.4 mph
- Minute 12: Continue by decreasing the speed of running to 4.0mph
- Minute 13: Increase your speed to 3.6 mph.
- Minute 14: again decrease the speed to 3.2 Mph
- Minute 15: and finally, the final-minute run at 2.8 mph.
This style of workout steadily increases and decreases speed. Change the starting speed based on how well it works, but keep the interval adjustments at 0.4 mph every minute.
4. 20-Minute Treadmill Workout for Beginners
We have not even used the inclination button thus far. However, during this 20-minute treadmill workout, we will move up, down, and all around.
So far, we have not even used the inclination button. However, during this treadmill workout that will last about 20 minutes, we will move up, down, and all over.
Suppose you have a few more minutes to perform inclination exercises. Then this exercise is ideal for you! Just follow these steps:
- Incline setting 1: moderate run for two minutes
- Incline setting 2: run at the same speed for two minutes
- Incline setting 3: run for two minutes but still don’t change the speed
- Incline setting 4: continue running at the same speed for two minutes
- Incline setting 5: still keep up the same speed for two more minutes
- Incline setting 5: now, run for two minutes at the same tempo plus 1 mile per hour
- Incline setting 5: keep the same tempo for two minutes
- Incline setting 4: run two minutes at the new tempo
- Incline Setting 3: now, again for two minutes at the new tempo
- Incline Setting 2: and the last two minutes are at the original tempo
We assure you that this workout is rigorous. Throughout the first 10 minutes, the gradient steadily increases.
Then, you increase the intensity by increasing the running speed; for example, you can start with a running speed of 5 mph until the 10th minute, then from the 10th to the 12th-minute increase the running speed to 6 mph. From minutes 12 to 14, your running speed should be about 7 mph.
Maintain this increased speed of 7 mph for the following four minutes, until the last two minutes, when you return to 5 mph at an inclination level of 2 as a type of cool down.
5. 30-Minute Beginner Treadmill Workout
Perhaps you have sufficient time for a tough treadmill workout. If so, try this 30-minute workout, which is meant to be beginner-friendly while also making you sweat. The complete routine includes five steps:
- Warm-up (Incline setting 1): the first three minutes are vigorous walking at a speed of 3–3.5 mph on an incline that serves as a warm-up.
- Set 1 (Incline setting 3): 8 minutes of 5-6 mph incline running
- Set 2 (Incline setting 4): eight minutes of incline running at a speed of 6–6.5 mph
- Set 3 (Incline setting 5): In this 8-minute period, you must run incline at a speed of 6.5-7 mph.
- Cool down (Incline setting 1): the last three minutes are vigorous walking on an incline that serves as a cool down
This is a continual incline and speed increase.
Five Treadmill Workouts for Overweight Beginners
HIIT-focused exercises for beginners on a treadmill will help you burn the most fat in the shortest amount of time.
It is generally wise to begin HIIT treadmill exercises progressively. Give yourself time to understand the method and improve your fitness.
Initial treadmill exercises for beginners might be depressing. Always take care to balance the intensity of your exercise with your level of fitness. A workout regimen for beginners should be hard but not impossible.
I recognize that it may appear scary, but I assure you that it won’t be too tough to get started!
Here are five excellent beginner treadmill workouts for weight loss:
1. 30-Minute Beginner Treadmill Workout
- walking at a speed of 2 mph for about 10 minutes
- then, run 4 mph for about 1 minute
- now you need to walk at 2 mph for 5 minutes
- run at a speed of 4 mph for 1 minute
- now you need to walk at 2 mph for about 5 minutes
- now, again run for 1 minute at a speed of 4 mph
- and the last 7 minutes of walking at 2 mph
2. 18 Minute Beginner Treadmill Workout
- Set the speed of your treadmill to 2 mph and walk for 5 minutes
- Now, boost your treadmill’s speed to 3 miles per hour and run for 1 minute
- Then, accelerate to 4 mph and run for about 1 minute
- Now set the speed of your treadmill to 3 mph and run for 1 minute
- Finally, for recovery, reduce your speed to 2 mph and walk for 10 minutes
3. 18 Minutes Incline Beginner Treadmill Workout
- Start at a speed of 2 mph to warm up for about 5 minutes
- Increase the pace to 3 mph while slightly inclining the incline and do it for 2 minutes
- Then, increase the inclination slightly while maintaining a pace for 2 minutes
- Now, reduce the slope and speed up to 4 mph for 2 minutes
- Now, again increase the slope, but decrease the running speed to 3 mph for 2 minutes
- Increase the running speed to 4 mph while maintaining the same incline for 2 minutes
- Lastly, reduce the incline to 0 degrees and reduce the running speed to 3 mph for 3 minutes
4. A long and Continuous Walk
- A long and Continuous Walk
- Start at a speed of 2 mph to warm up for 5 minutes
- Boost your pace to 3 mph for about 10 minutes
- Now, one more time, boost velocity to 4 mph for 5 minutes
- Then, reduce the pace to 2 mph for 5 minutes
5. Maximum Performance
- Start at a speed of 2 mph to warm up for about 10 minutes
- Boost the pace to 4 mph for 1 minute
- Now, reduce the pace to 2 mph for 2 minutes
- Again, boost the pace to 4 mph for 1 minute
- Again, reduce the speed to 2 mph for 2 minutes
- Boost the tempo to 4 mph for 1 minute
- Reduce the tempo to 2 mph for 2 minutes
- Now, one more time, boost the pace to 4 mph for 1 minute
- And, finally, reduce the tempo to 2 mph for 2 minutes
What To Do After Your Treadmill Workout?
A treadmill workout is identical to any other form of exercise. To maximize the benefits of the exercise, it is essential to understand what to do afterward.
- Recover: First and foremost, ensure that you finish the whole workout, including the recuperation phase.
- Stretch: Stretch your muscles for a few minutes while they are still warm, since this can help reduce muscular pain.
- Hydrate: During exercise, your body perspires, resulting in a loss of water, or hydration. Ensure that you replenish your fluids after your workout.
- Take a bath: Certainly, no one likes to smell after a workout, but the reality is that a shower may benefit you in more ways than one. A chilly shower helps decrease inflammation and aids muscle healing after exercise. In addition, perspiration can promote bacterial development and skin outbreaks.
- Eat nutritious meals: If you feel hungry following your workout, you should not reach for the snack cupboard. Instead, feed your body healthy foods that will help you get better, like tuna on whole-wheat bread, apples with peanut butter, or Greek yogurt. After exercise, consuming protein and healthy carbohydrates will assist your muscles to recover and transform your body into a fat-burning powerhouse.
Treadmill Workout FAQ
1. How long should a beginner run on a treadmill?
It is entirely up to you. Every novice has a different experience than every other novice.
However, it is up to you to determine how you are able to manage. At first, it might be hard to run on a treadmill. It might take some time to get used to running on a belt.
Therefore, we recommend a walk to establish your equilibrium and comfort on a treadmill. Once you’ve gained your balance, proceed to further exercises.
2. What’s a good speed for a beginner on a treadmill?
If you can walk faster than three miles per hour during exercise, that would be fantastic. When it comes to running, you are in an excellent position if you can attain 5 mph or greater as a novice.
This will provide space for improvement while simultaneously elevating your heart rate. A mile may be completed in 12 minutes at a speed of five miles per hour, which, for a beginner, is nothing to be embarrassed about. Everyone requires a starting point; a 12-minute mile may be reduced to an 8-minute mile in no time!
3. How can a beginner lose weight on a treadmill?
However, this is only one element of the puzzle. As you can see, treadmill workouts are excellent for burning surplus calories and achieving a caloric deficit.
What else aids in reducing a calorie deficit? Eat less food as well! If you eat less than usual and run on a treadmill, your body weight will change pretty quickly.
4. How long should you run on a treadmill to lose belly fat?
This is a fantastic question since the answer is: any amount of time! A five-minute Tabata workout might leave you drenched and out of breath.
Alternately, you might do an hour or more of low-impact walking to get the same calorie expenditure. This is the crux of the matter: how many calories do you burn during exercise, and how does this relate to your overall caloric burn versus caloric intake?
Treadmill exercises are essentially a strategy for reducing caloric intake and promoting fat loss. (Also, it is impossible to lose fat in a particular place; your body will shed fat as it sees fit. This implies that, for many individuals, body fat is the last thing to go. Embrace it.)
5. Do treadmill workouts really work?
Any exercise can be effective, but it must be consistent and raise the heart rate to a functioning level. The key to building a workout habit is consistency.
Once you’ve found it out, it’s simply a matter of maintaining the pace and causing yourself to experience heavy breathing and tired muscles. If you are able to do so and stick to your eating plan, you will see your body transform into an athletic powerhouse over time.
6. Can I lose weight just by using a treadmill?
Yes, anybody can lose weight by walking on a treadmill. Many individuals are curious about whether or not treadmills can be used to help them lose weight. Using a treadmill to walk on might help you shed pounds. Weight loss is possible through a variety of physical activities, and this is only one of them.
Walking may be a good way to lose weight, especially for people who don’t like cycling, sprinting, running, or other forms of exercise because they are uncomfortable or boring.
Your aim is to work up a sweat and burn off more energy than you take in each day. Treadmill walking is a great way to achieve this goal.
If you want to know more about whether you can lose weight using a treadmill, then you can read my article on how you can lose weight with a treadmill.
Conclusion
Treadmill workouts are a great way to burn calories and lose weight. However, if you’re a beginner, you may not know how to execute a workout properly. In this blog, we have provided the best tips that will help you start your treadmill workout with ease.
From choosing the right treadmill to wearing the right clothes, these tips will help you get the most out of your treadmill workout. So, what are you waiting for? Start your journey to weight loss with our best tips for beginner treadmill workout for weight loss!