How To Lose Weight On A Treadmill In 1 Month? (Simple Weight loss Solution)


Today we will explain how to lose weight on a treadmill in 1 month. Treadmills are great for burning calories and improving cardiovascular health, but they also provide a convenient way to burn fat. 

A treadmill is a large belt that moves at a constant speed. This allows you to walk or run on it without having to worry about uneven terrain. The benefits of using a treadmill include burning fat and building muscles.

You can quickly burn hundreds of calories per hour on a treadmill. This means that you can achieve your fitness goals faster than ever before. You must follow these simple steps to lose weight on a treadmill in less time.

Let me explain how effectively using a treadmill is an excellent option for your weight loss journey.


How To Lose Weight On A Treadmill In 1 Month?

Losing weight on a treadmill is not as hard as most people believe. The idea behind losing weight on a treadmill is simple – use it as a substitute for outdoor running. That said, to lose the maximum amount of weight in a month using a treadmill is combining shorter HIIT(10-20 minutes) and more extended lower-intensity training (30+ minutes). Do this six days per week, and you can accomplish your weight loss goal in a month.

Furthermore, to lose weight on a treadmill, you must monitor your calorie intake and increase your food consumption. Most treadmills come equipped with computerized programs that allow you to adjust the speed and incline. Use these features.

If you’re unfamiliar with how many calories you consume daily, you can easily calculate it online. Simply enter your height and weight and select “calorie calculator.” Once you’ve done that, plug in your numbers, and voila! Your daily caloric needs will pop up.

Now that you know how much you need to eat daily, you can add healthy foods to your diet. Start by choosing lean meats such as chicken and turkey over red meat. You can also add vegetables to your meals. Try spinach, broccoli, carrots, tomatoes, mushrooms, zucchini, peppers, and onions. All these veggies contain fiber and nutrients that will help you feel full longer.

Finally, drink plenty of water. Water helps flush toxins from your body, keeping you energized during workouts. Plus, it keeps you hydrated, helping you avoid cramps and muscle soreness.


Treadmill Workouts To Lose Weight Fast

I am going to discuss some treadmill workouts to lose weight fast. You can do these workouts in the order you like. Mixing up these exercises prevents hitting plateaus and boredom.

Before we start the workouts, I want to give you a simple formula to calculate your maximum heart rate. This will make it easier to go through the explanations of this article. 

220 – your age = maximum heart rate

Now we’ll dive into the treadmill workouts.

1. The moderate-intensity treadmill workout

We’ll start with the Moderate Intensity Workout.

This workout combines walking and running to work different muscles and burn fat. You can burn up to 300 or 400 calories depending on how fast you go and what type of exercise it is. If you cannot do this entire session simultaneously, try breaking it into two shorter sessions.

Warm up for 10 minutes at an easy-to-moderate pace

Increase your pace to a brisk walk that raises your heart rate to 70-80% of the maximum heart rate. Walk 30-40 minutes, controlling your heart rate on the heart rate monitor to stay in the fat-burning zone. After this, we add a 5- minute cooldown, and you’re done for today.

2. The treadmill decline/incline workout (hill workout)

A study published in Medicine & Science in Sports & Exercise found that people burned about 3.3 times as many calories per hour on treadmills with inclines compared to flat surfaces.

In addition, researchers say that because the incline increases the muscle activity involved in each step, the exercise burns up to 20% more calories.

There are three types of hill workouts. Interval hills start at level ground and gradually increase the incline over several seconds. Steady climbs offer a continuous uphill slope. If your treadmill has preset hill workouts, choose one today.

Finally, there are hill intervals, where you run up a slight incline for a few seconds, rest for a few seconds, and repeat for five minutes.

When choosing a hill interval, select the type that allows you to keep your heart rate in the desired intensity range. You want to ensure your heart rate stays within the 70-80% range. 

Try to complete at least a 30-minute walk workout.

3. The treadmill speed interval workout

Most treadmills come with preset programs, but it’s easy to customize a workout to fit your fitness goals. Speed intervals could be the answer if you want to lose weight, improve endurance, build muscle, or enjoy cardio exercise.

They’re a form of interval training involving alternating fast running and slower walking periods. You’ll start with a brisk jog, followed by a brief break, and repeat. Your goal is to complete several rounds of this pattern before slowing down again.

I recommend running at sprint speed for 30 seconds, followed by a minute’s walk. Repeat 5-10 times, and your speed interval workout is done. Trust me, a 10-minute cardio session like this works wonders.

If you’re feeling confident and you’ve increased your fitness to a more advanced level, you can add some hills to your speed intervals. Simply adjust your speed according to how steep the incline is.

The benefits of speed intervals include increased fat burning, improved cardiovascular health, and faster metabolism.

Studies show that people who perform speed intervals burn about 20 % more calories per hour than those who do steady-state cardio work, such as continuous running or cycling.

This makes it easier to shed pounds and maintain a healthy body weight.

4. The treadmill endurance/distance workout

Walk at slow speeds for at least one hour. This is an excellent exercise for older people who may not be able to do any other type of cardio workout. It’s also great for those who want to burn fat without losing too much lean tissue. I love to do this workout with an 8-10% incline. 

Because this workout is also the longest on this list, I recommend listening to a podcast or playlist so you don’t get bored.

These are the treadmill cardio workouts I’d recommend trying out. You might prefer some better than others, but they’re all excellent for different reasons. Try them out and see which ones you enjoy most. 


Overall Benefits Of Treadmill Workouts

  • Weight loss

As described in this post, walking or running on a treadmill is great for weight- and fat loss.

  • Mental health

Regular exercise, in general, can improve mental health. It helps reduce depression and other negative emotions. Exercise also increases the body’s ability to produce happiness chemicals.

  • Helps to regulate blood sugar

Regular treadmill exercises help lower blood sugar levels in diabetic patients. Exercise also enhances insulin sensitivity.

.  Improves heart health

Treadmills are excellent for maintaining or improving good heart health. Furthermore, you’ll automatically strengthen your heart muscles, which helps lower your blood pressure and helps the heart pump blood more efficiently.

  • Improves your brain health & memory

Exercise helps keep your brain healthy by stimulating the growth of brain cells. It also reduces the risk of developing mental disorders such as Alzheimer’s Disease and Schizophrenia.

  • Better quality of sleep

Treadmill exercises improve sleep quality by increasing the production of melatonin. Exercise also increases your body temperature, which decreases while sleeping.

  • Improves muscle strength

Treadmill workouts are excellent for toning and building muscle mass. You can also use it for strength training by holding weights during your session.

Treadmill Exercise and Diet

Exercise is one of the best ways to lose weight quickly. But it takes more than just exercise to maintain a healthy lifestyle. Eating well is important too. A balanced diet includes protein, complex carbs, fiber, vitamins, and minerals. This combination helps build muscle mass while burning fat.

Especially if we want to lose the maximum weight in 1 month, we need to create a serious caloric deficit.

Some Important Numbers To Keep In Mind

As we now know, walking and running are cardiovascular exercises that burn lots of energy and can help you lose some pounds. They also boost your immune system, strengthen your muscles, and keep your mind sharp.

If you walk one kilometer (0.6 miles) on a treadmill for 20 minutes at a moderate speed, you’ll be able to burn approximately 100 kilocalories (kcal). Running will allow you to cover a greater distance simultaneously and help you burn double or even triple the calories.

Running might be the fastest way to lose fat for treadmill workouts. For instance, a 160-pound person running at five mph will consume over 600 calories. For the same person, an hour of walking will burn about half that much.

Keeping these numbers in mind and creating your calorie deficit can help you see and even calculate the possibilities of the amount of weight loss in a month.


FAQ’S Corner

What Is The Best Time To Do A Treadmill Workout?

In general, doing your cardio on an empty stomach in the morning will be most effective for fast weight loss.

Incline Or Speed For Maximum Weight Loss?

You will gain the maximum benefits by combining them. Use the incline for a slow endurance workout and speed for your HIIT/interval treadmill workouts.

Do Treadmill Exercises Reduce Belly Fat?

Yes, keep in mind that to burn belly fat, you need to lower your overall body fat percentage, and walking and running on the treadmill will accomplish just that.

Can I Train On The Treadmill Every Day?

If you are in good health and somewhat experienced, training on the treadmill daily can cause no harm. I would advise minimizing the high-intensity training to only 1 or 2 times per week and the low-impact-intensity cardio training the rest of the week. And maybe add a rest day or two as well. That way, you avoid joint pain and injuries.

Which One Is Better For Weight Loss? The Treadmill Or Static Bike?

During a cardio session on a stationary bicycle, you will burn a bit less energy than if you were doing the same activity on a treadmill. This is mainly because on a static bike, you’re sitting down, and on the treadmill, you carry your whole weight leaning forward.

When exercising on an exercise bicycle, you will also have less upper body movement than if you were walking.
While you might burn more calories faster on a tread­mill than on an exercise bike, you may find yourself working out for longer on an exer­cise bike. This could be because it puts less pressure on your joints.



If you’re willing to put in the effort to do the exercises I’ve outlined above and follow a healthy diet, then losing weight on a treadmill in just one month is certainly achievable. How much, you may ask? I’d say you could easily lose 10-15 pounds in 1 month.

I need to say that before starting any new fitness workout routine, consult your doctor first.

Make sure you’re familiar with the different types (and benefits) of workouts mentioned above, and stick to a proper training and eating routine to get healthier, lose weight, gain muscle, and increase self-confidence.

Cardio helps burn calories and strengthen muscles; resistance exercises improve muscle tone and endurance.

To conclude this post, I’d like to say the following. Try walking instead of driving everywhere, taking the stairs instead of elevators, and doing jumping jacks during commercials. By adding a little bit of exercise into your daily routine, you’ll burn off extra calories without even realizing it.

What is your favorite exercise on the treadmill? Or do you prefer another machine for your cardio workouts?

Please let me know in the comment section below.

Stay Healthy and Strong!





Meet Ezra, a former model and actor turned founder of GymTrends365. His no-BS approach to fitness helps men over 40 achieve their best shape. Ezra believes in empowering individuals to take control of their health and fitness through practical, sustainable methods. At GymTrends365, he's committed to providing the resources and support necessary to help everyone achieve their fitness goals.