How to Use a Treadmill to Burn Belly Fat

How to Use a Treadmill to Burn Belly Fat

Table of Contents

Treadmills can help you eliminate that belly fat and build your cardiovascular fitness. They may seem intimidating, but they are safe and easy to use. Learn how to use a treadmill to burn belly fat.

Running on the treadmill is a great option if you don’t feel like doing a full-fledged run but still want to burn some calories. You can also get your heart rate up while strengthening your legs and core at the same time. If you’re new to using treadmills or looking for different ways to use one beyond steady-state running, read on for some tips to help you get the most out of your next workout!

Lose belly fat by running

Lose belly fat by running

Running is one of the best ways to burn fat and get in shape. And it’s also a great workout for your heart and lungs.

Running is the simplest and most efficient way to burn calories. A 150-pound person will burn about 500 calories jogging at 5 mph, while a 200-pound person burns closer to 650 calories per hour. That’s a significant amount of energy!

You don’t have to be an athlete or have any special skill set to start running; you only need a pair of shoes and some motivation. If you’re out of shape, start walking, then build up your stamina until you can continuously jog for at least 30 minutes without stopping or feeling winded. Once you’ve built up your endurance, consider these tips for running safely:

Warm up before you hit the pavement by walking slowly for five minutes, followed by light stretching exercises such as leg swings and arm circles. This helps loosen tight muscles so they don’t strain during your run.

Run on soft surfaces whenever possible (like grass) instead of concrete sidewalks or streets because they’re gentler on your joints. If you must run on hard surfaces, wear good-quality running shoes that provide arch support.

Run on a treadmill

A treadmill run is a great way to get in a good workout while catching up on your favorite show or listening to music—and you don’t even have to leave home.

You can easily do a treadmill run at home, but there are some things you should keep in mind to ensure you get the best experience from your workout.

Here are some tips for running on a treadmill:

Before running, ensure you know your machine’s work and what buttons do. If there’s an emergency stop button or cord, ensure it’s within reach of where you’ll be running. This way, if something goes wrong, like the belt stops moving or the incline gets stuck, you can hit the stop button and get off safely.

Adjust The Incline And Speed To Your Fitness Level:

If this is your first time using an incline on a treadmill, start with only a slight incline — say 1 percent — to avoid injury and build up slowly over time as needed. If you’re already used to using treadmills with inclines, try increasing your speed and incline for more challenging workouts.

Start With A Warmup

Start With A Warmup:

Before hitting the track or road, start your workout with a 10-minute warmup of light aerobic activity.

This could be an easy jog or a brisk walk. The goal is to increase your heart rate and circulation gradually. Once your muscles are warm, do dynamic stretching, a form that uses momentum to improve the range of motion.

A few examples include arm circles, leg swings, and high knees.

Start Off Slow:

Before you begin your run, warm up by walking or jogging slowly for three to five minutes. When you’re ready to start running, kick things off at an easy pace that you can sustain for the duration of your workout. You should be able to talk in full sentences without getting winded. If you can’t, slow down. You should be able to maintain this tempo for the entire run.

Find Your Stride:

Once you’ve found a comfortable pace, focus on your form. Good form will help you run more efficiently and prevent injuries. Check out these tips on how to run with proper form.

End With A Cool Down:

After you’ve completed your run, slow down to a light walk or jog for 10 minutes as part of a cool-down. This allows your heart rate to decrease and helps keep your muscles flexible.

Run on a treadmill to burn belly fat.

Run on a treadmill to burn belly fat.

Run on a treadmill to burn belly fat and work your core muscles.

If you want to get rid of belly fat, running on a treadmill is an excellent way. Running is one of the best exercises for weight loss and helps you lose inches around your waist. If you are trying to lose weight, adding a few runs into your weekly routine can be very beneficial.

You’ll burn more calories per minute than you would by walking or cycling, so running can help you burn more calories in less time. It also provides an intense cardio workout to help you lose weight faster and shed inches from your waistline.

Running on a treadmill is one of the best ways to burn calories and lose weight. But running alone isn’t enough to get rid of belly fat — you also need to add some strength training moves to your routine.

Running on the Treadmill Burns Calories.

Running on a treadmill is one of the best ways to burn calories and lose weight because it’s low impact and can be done at any speed. Even running for just 10 minutes at 5 mph can help you burn about 60 calories; if you’re running at 6 mph, you’ll burn about 80 calories in 10 minutes. And if you’re running at 9 mph, you’ll burn about 100 calories per 10 minutes! This means that if you run three times a week for 10 minutes at 5 mph and do this every week for three months, you’ll have burned over 2,000 calories! That’s more than enough to help shed pounds from your waistline—especially if you’re eating right too!

Learn the difference between steady-state cardio and HIIT.

Understand the distinction between HIIT and steady-state cardio.

The type of exercise you choose is key to getting results, and the more intense it is, the faster your body will start burning fat.

HIIT (high-intensity interval training) workouts are short but intense bursts of activity that increase your heart rate over a short period of time. They can be as simple as running in place, doing pushups, or jumping jacks. You simply alternate between periods of high intensity (like running) and low intensity (like walking). Studies have shown that this kind of workout burns more calories in less time than steady-state cardio (think: long runs). And while this method won’t help you build muscle mass like lifting weights, it’s still great for weight loss and cardiovascular health.

Start your treadmill workout with a five-minute warmup.

Before you begin your workout, make sure to do a five-minute warm-up. This will get your muscles ready for the increased intensity of your workout, and it will also help prevent injuries.

Start at a slow walking speed and gradually work up to jogging or running. Let your body adjust to the pace before picking up speed. When doing this exercise on a treadmill, pay attention to any incline to avoid back pain and shin splints, which is a painful condition caused by overuse.

Perform one minute of speed intervals before going back to slower speed settings.

You can use the treadmill to burn belly fat by switching between faster and slower speeds for one minute at a time. To perform speed intervals, walk at a brisk pace for two minutes, then increase your pace as fast as you can for 30 seconds. After that, walk at your normal pace for another two minutes, then speed up for 30 seconds. Repeat this pattern until you’ve been walking at a steady pace for five minutes without changing the intensity.

As you get used to performing these intervals and see improvements in your endurance level, try increasing their duration or number of repetitions per day until you can work out for up to 20 minutes at an intense pace without getting out of breath. If that sounds too difficult, but you still want those benefits from a treadmill workout, try doing smaller sets that last just 15 seconds back-to-back with brief rest periods. Another option is to walk faster during some parts of the workout simply. Try alternating between slightly faster speeds every few minutes within longer workouts (about 15 minutes total).

Drink plenty of water, especially when you feel thirsty.

Drink plenty of water, especially when you feel thirsty.

Drink plenty of water, especially when you feel thirsty.

If you’re exercising on a treadmill, drink water before, during, and after exercise. If you’re not thirsty or if your mouth feels dry, just drink water anyway! This is because you’ll lose fluids through sweat and need to replace them with liquid.

Drinking plenty of water helps prevent various medical conditions like heat exhaustion and dehydration. It can also reduce muscle cramps that occur during exercise as well as improve blood flow throughout the body, which increases energy levels so that even though it might be harder to go longer distances due to fatigue (due to lack of sleep), one will still be able to finish their workout without feeling too tired afterward since they won’t end up getting sick from overexerting themselves too much…

Cool yourself down at the end of your workout, just like you would after a normal running session.

Cooling down after your workout just as you would after a run is important. Start walking on the treadmill at a slow pace for about five minutes. This will help bring your heart rate back down and make it easier for you to metabolize fat. Then take a few minutes to stretch your calves and hamstrings, the muscles that engage most of the day when we stand or sit in front of our computers all day.

In addition to cooling down at the end of your workout, it’s also beneficial to cool off throughout the session (known as “active recovery”). Try doing jumping jacks or jumping rope while listening to music or watching TV to cool down after a workout. You’ll burn calories and stretch out sore muscles at the same time!

Adjust your treadmill speed settings to increase intensity.

Adjust your treadmill speed settings to increase intensity.

Now that you know how to use the treadmill let’s talk about increasing its intensity.

The easiest way to do this is by adjusting the treadmill speed settings. As mentioned earlier, every treadmill has different speed settings. Some may have just two options: slow and fast. Others could have as many as ten or more options for you to choose from. The faster your feet move, the higher your heart rate will be, and vice versa.

To increase your intensity level on the treadmill,

  • Slow down if you are too winded after 5 minutes or less of running at an incline setting of 1 percent or less – start easy! This will help build endurance while also allowing you time to get used to exercising again before pushing yourself too hard too soon (which could lead to injury). When ready, increase speed and/or incline over several sessions until the full intensity is reached; then, maintain that level until the goal is achieved.
  • Increase duration by running longer than usual – try adding one minute per day per week until reaching 10 minutes of total time spent running per session (see below). If this seems too much for now, just add another minute per session next week instead until 20 minutes of total time spent on each training day; then continue adding 1 minute per session each week until achieving 30 minutes of total workout each day!
Jump off the treadmill for 10 minutes of strength training.

Jump off the treadmill for 10 minutes of strength training.

After you’ve spent 30 minutes on the treadmill, take a 10-minute break to do strength training. This will help you burn more calories and build muscle.

Strength training can be done on a home weight bench or at the gym with weights. You can even do it with your body weight by doing pushups, pull-ups, and other exercises using your body weight as resistance.

While strength training is important for burning fat and building lean muscle, it’s still important to give yourself rest days so your muscles have time to recover from any soreness or fatigue that might come from exercising.

Warm up, cool down, and drink plenty of water for the best results on the treadmill.

  • Warm up for 5 minutes.
  • Do your main running activity.
  • Cool down for 5 minutes.
  • Drink plenty of water before and after your workout, especially if you exercise outdoors in hot weather. You can also drink a sports drink instead of water if you plan to exercise for more than an hour or in hot conditions to help prevent dehydration and electrolyte loss, which can cause muscle cramping or fatigue.

Discover your fat-burning zone.

The most effective way to lose weight on a treadmill is by working at a moderate intensity level that raises your heart rate into the fat-burning zone. The best way to do this is by using a percentage of your maximum heart rate (MHR) rather than running at a certain number of miles per hour (mph).

To find your MHR, subtract your age from 220; then multiply that number by 0.6 or 0.7 (depending on whether you’re male or female). For example, if you’re 40 years old, you would subtract 40 from 220 to get 180; then 180 x 0.6 = 108 beats per minute (BPM). This means that you would burn fat rather than carbs or glucose for energy production at that speed.

Burn more calories.

If you’d like to get the most out of your workout and burn more calories, try walking at a faster pace. Walking at 3.5 mph burns roughly 50–80 calories per 30 minutes while walking at 5 mph burns roughly 100–160 calories per half hour (source).

Some people find it easier to start slow and then pick up the pace as they get into their stride. If you’re unsure which speed is best for you, try starting with a slower speed for about 10 minutes and then increasing your speed if needed until you reach an average heart rate of 120 beats per minute (source).

Incorporate interval training.

In addition to your general workout, you should incorporate interval training into your routine. Interval training is a type of exercise that involves short bursts of intense activity followed by times of rest or recovery. This kind of workout increases your heart rate, burns calories, and builds muscle—all at the same time! You can do interval training on a treadmill (or elliptical machine), stationary bike, or rower if you have access to one.

The guidelines for this type of exercise are simple: you should burn more energy than usual during each intensive segment. You need to push yourself harder every few minutes and keep going until you’re ready for a break again. The breaks will help reduce muscle soreness and make it easier for you when it comes time for another round. However, don’t let them become so long that they interfere with what’s meant to be an intense session!

Try a hill workout.

Hill workouts are a great way to build strength and endurance. Running uphill is harder than running on flat ground, increasing your cardiovascular capacity and leg strength. You’ll burn more calories and lose weight faster, so hill workouts are popular among runners who want to get fit—and fast.

Not only that, but hill running has been shown to improve heart health! Because you have to work harder with each step, you burn more calories than when you run on the road. Running up a steep incline also increases the blood flow through your body. At the same time, it strengthens your lower body and core muscles, and you don’t have to worry as much about getting hurt as with traditional training methods like running on flat ground.

Follow a calorie deficit diet.

Follow a calorie deficit diet.

The most effective way to lose weight is to follow a calorie deficit diet. This means you need to eat fewer calories than your body burns daily. You lose fat when your body uses its stored energy as fuel instead of eating more food.

To calculate your daily calorie intake, determine how much you weigh by using this online calculator or measuring yourself with a scale (you should weigh yourself at least once per week). Then multiply that number by 14—this gives you your basal metabolic rate (BMR), the energy required to keep all vital functions working properly and maintain optimal weight. To lose weight, subtract 500 calories from this number and divide the result by 7 (to find out how many days per week). Experts call this an “average” amount of calories burned per day while doing nothing but lying in bed; if these numbers seem low, remember that they do not include any exercise routines or strenuous activity levels, which could raise them further still.

You can lose belly fat by using your treadmill multiple times weekly

You can get rid of belly fat if you use your treadmill more than once a week and do different exercises at different intensities to burn calories and build muscle.

  • You can burn more calories using a treadmill at a higher speed and incline level for longer periods. For example, if you walk at 4 mph for 30 minutes at an incline of 3 percent on a flat surface, you’ll burn about 198 calories. If you increase your speed to 4.5 mph (the equivalent of jogging) or raise the incline on your treadmill to 6 percent, add another 2 miles per hour or so to your overall pace (for example, if the maximum speed were 10 mph). That same 30-minute workout would increase caloric expenditure from 198 to 244!
  • Interval training is another way that treadmills help you burn more calories than regular workouts do. This is because it forces your body into rest periods and works during each session, even though we’re doing less overall work than walking for thirty minutes straight without breaks between intervals. Say six minutes running followed by four minutes walking — we’re still burning more calories overall due to those small breaks built into our workout plan where our heart rate drops slightly before rising again after the resting period ends.”
Fat-burning treadmill workouts

Fat-burning treadmill workouts

A treadmill is a great tool to use for fat-burning workouts. It’s a bit easier to run on a treadmill than outside because you can set your pace and the treadmill will keep you running at that pace.

Here are some fat-burning treadmill workouts to help you get started:

1. Warm up for 3 minutes, then increase the speed by 0.5 mph every minute for 5 minutes. Walk for 2 minutes to cool down. Repeat this cycle three times.

2. Begin with a 5-minute warm-up, followed by 15 minutes of alternating 60 seconds of 6 mph jogging/running with 60 seconds of 4 mph walking. Cool down with 2 minutes of walking or light jogging and stretch after finishing your workout.

3. Cool down by walking slowly for 10 minutes before stopping completely

Alternative fat-burning treadmill workouts to help you get started:

The 15-minute fat-burning walk: This is an easy workout anyone can do at home or in the office. All it takes is 15 minutes of walking on the treadmill at 3 mph with an incline of 2%. If you have knee problems or lower back pain, don’t increase the incline too much.

A 30-minute fat-burning walk is an excellent option if you have 30 minutes available each day but don’t want to spend all that time on the treadmill. Following the same speed and incline guidelines above, you can burn up to 400 calories in just 30 minutes!

The 20-minute fat-burning run: Running on a treadmill for 20 minutes at 3 mph with an incline of 2% can burn up to 500 calories! It’s important not to start too fast because running like this can cause the body to burn out too fast and make the person run out of breath. If a person starts too fast, they will not be able to maintain their pace and will most likely have to stop and walk for a bit.

Walk on a treadmill

Fewer exercises are better than running if you want to burn calories and get fit. It’s easy on your joints and burns more calories per minute than almost any other activity.

If you’re new to running, start by walking on a treadmill first to build up your endurance and ensure it’s safe for you. You can also use an elliptical machine or exercise bike if you don’t want to run outside or if it’s too hot or cold outside.

Talk with your doctor before starting a new exercise program if you have high blood pressure, diabetes, or other health conditions.

Abdominal fat

Belly fat is fat that accumulates in the abdominal area. It may be hard to burn, but it can be easily reduced through regular exercise, a good diet, and lifestyle changes. Research says running on a treadmill is one of the most effective ways to quickly and safely reduce belly fat by targeting abdominal fat, which has been shown to have greater health issues than other types of body fat, such as arms or legs, for instance.

Aerobic exercise

Aerobic exercise on a treadmill is the easiest way to lose weight at home. It burns calories and fat faster than an intensive cardio workout. Also, it is a great exercise that helps you lose fat quickly from your thighs and other places.

Treadmill routine

A treadmill routine is a fitness routine that involves running or walking on a treadmill. Treadmills are an effective alternative for cardiovascular workouts and weight loss, but they can also help you burn fat from your belly. All you need is the best treadmill trainer to make everything possible easily for enjoyable results every time.

Fat loss

Many people use treadmills to burn fat and lose weight. The problem is that they only encourage them in the short term, while they will not make any difference in their fat loss efforts over time.

Personal trainer

A personal trainer is a health expert who has learned much about fitness, losing weight, and eating well. They can help you with gym visits, diet plans, and overall workout routines that will get you fit!


We hope this article has given you an idea of how to burn belly fat with a treadmill. The truth is that there are many different ways to do it, and all of them can work if you put in the work. You need to find something that works for your lifestyle and stick with it!

A treadmill is an excellent tool for anyone looking to burn belly fat. Just like with any other type of workout, it’s essential to warm up and cool down before and after your session on the machine. If you’re new to HIIT workouts or if they make your knees ache, try an alternative with less impact on your joints, like cycling or swimming, instead!


We hope this article has given you an idea of how to burn belly fat with a treadmill. The truth is that there are many different ways to do it, and all of them can work if you put in the work. You need to find something that works for your lifestyle and stick with it!

A treadmill is an excellent tool for anyone looking to burn belly fat. Just like with any other type of workout, it’s essential to warm up and cool down before and after your session on the machine. If you’re new to HIIT workouts or if they make your knees ache, try an alternative with less impact on your joints, like cycling or swimming, instead!