The magical formula to lose weight on a treadmill in a month

Psst… Let’s talk about treadmills and losing weight. Treadmills are hugely popular fitness equipment as they are ideal for cardio exercise no matter the weather. The real question is how effective are treadmill workouts. Let’s do fitness the effective way!

lose weight on a treadmill in a month

All things weight loss

If you are looking to balance the scales on the weighing machine, look no further! All you need is some motivation, a treadmill and a healthy diet.

So, back to the question: how to lose weight on a treadmill in a month? Keep your expectations at bay! You won’t lose weight overnight or in a week.

Keep in mind that your efforts will repay, and losing weight isn’t only about the goal, but also about the journey.

For your effective weight loss program, you need to pair your treadmill workouts with a healthy diet.

How to lose weight on a treadmill in a month

To start your weight loss journey, you need to take up either walking or running on a treadmill. The most productive would be a routine consisting of both walking and running.

Peer-reviewed studies show that to lose one pound, you have to burn 3500 calories. So losing 10 or 20 pounds can be a challenge.

A treadmill workout that focuses on walking results in a gradual calorie burn. It’s suitable for people with weak knees or recovering from injury. Whereas, running is a much more effective way to burn calories. But at the end of the day, it all boils down to how much hard work are you willing to put into losing weight.

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How long should you go on a treadmill to lose weight

There is no correct answer. It’s crucial to listen to your body. Don’t push yourself too hard. Only 15 minutes 3-4 times a week will give you visible results. Treadmill weight loss is an effective method to tone up if done correctly. Start slowly, gradually increasing the workload.

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Will 30 minutes a day on the treadmill help me lose weight

Just 30 minutes 3-4 times a week on the treadmill should be enough to balance the scales in a month. Always start at a moderate pace. Don’t rush in.

How much weight can you lose in 2 weeks on a treadmill?

Not much! On average, you could lose around 1 pound. Even if you burn more body fat, it’s recommended to lose weight gradually. That’s because you could put your body through a lot of stress. Which is just counterproductive.

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The magical formula

Time spent + speed + healthy eating = calorie deficit = goal weight

But, but, but it’s not all that simple.

You need to take rest days for your body to patch itself up.

Healthy eating habits will get you a long way.

Drink plenty of water to stay hydrated throughout the day and not only during your workout.

Listen to your body. Don’t rush into losing weight knees deep, instead try gradually increasing the intensity of your workout.

Consult a certified personal trainer is you are new to the concept of a treadmill workout.

So, that brings us back to the main question, how to lose weight on a treadmill in a month.

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How much weight can you lose in a month on a treadmill

As mentioned, it all depends on whether you choose to walk or run on a treadmill, how many times per week you do a workout, the number of calories you burn and consume.

Walking in a pair with a balanced diet will help you lose 0.3-0.6 pounds.

Disappointed, huh? Don’t be!

We already know to burn more calories, you need to put in more energy. So, for example, try walking at a faster speed, use the incline feature on the treadmill. Add interval training and other exercises to your workout. This will further help you in burning calories to lose weight. And don’t forget to eat healthy!

To lose weight at a faster rate, you need to be running on a treadmill. A month’s work will bring a 2-pound weight loss. If you are willing to put in the work, you can even lose 10-20 pounds a month. Increase the intensity of your workouts on a treadmill gradually.

Your running plan to lose 10 pounds in a month

To lose 10 pounds in a month, you need a 35000 calorie deficit, almost 1200 calories a day.

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You need to train harder, run at a speed of 6 mph to burn more calories.

Strength training is vital to develop different muscle groups.

Alternate between running and swimming or running and cycling.

Eat healthy, which means more fruits and vegetables, less junk food and unhealthy fats.

Other than your workout plan, stay active for the rest of the day.

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Eat, sleep, rest

To further boost your weight loss, it’s necessary to keep track of both how many calories you are burning and your calorie intake.

A healthy diet will get you much further than endless hours on a treadmill. Cut back junk and oily foods. Increase your protein intake and decrease high-calorie foods. The more calories you consume, the harder you’ll have to work to maintain your calorie deficit.

Sleep plays a key role in losing weight. This doesn’t mean you get to sleep all day and be lazy! Instead, maintain a healthy sleep cycle.

Your body heals itself during sleep, ensuring that your immune system is in ideal form.

Ensure that you aren’t pushing too hard and let yourself rest properly. Fatigue can build up and, as a result, affect your health.

Your running plan to lose 20 pounds in a month

For starters, you need a 70,000 calorie deficit, that’s around 2350 a day! No easy task! In fact, it’s close to the recommended daily calorie intake for a grown adult. 2500 for men, 2000 for women.

You need to hit the treadmill for an hour at 6 mph four times a week.


Stay hydrated throughout the day.

Stay active throughout the day.

High intensity training (HIT)

HIT workouts are aimed at skyrocketing your fat loss. The idea is to increase the intensity of your sets for a short interval and rest between them. HIIT is a popular method to lose weight as it is effective.

During a HIT workout, you constantly reach your fat burning zone. It’s when the most calories are burnt. The goal is to reach around 70-75% percent of your maximum heart rate. Even though HIT will help you lose weight quicker, it isn’t suitable for everyone. Especially people with heart conditions, weak joints, or injuries.

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What if I use the treadmill every day

Cardio exercise is crucial in a workout program, but not the whole workout by itself. And even though using the treadmill 7 times per week might seem like the way to go, it isn’t. As eventually, your body will give, from building up stress and not recovering. It’s important to listen to your body, and even better to consult a medic or a certified personal trainer.

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Ideally, you need to alternate between the treadmill and other forms of exercise, such as walking, swimming, cycling, dancing; basically mixing it all up, so you don’t tire from the treadmill.

Losing weight can be a challenge… but it doesn’t have to be

Fitness can be much more fun if you partner up with a friend to support each other and boost morale. Additionally, exercise will help you reach your goal as well as improve your health. You’ll get better sleep, decrease blood sugar and cholesterol level, strengthen your immune system.

Keep your feet on the ground and you’ll achieve your goal.

The more effort you put in, the better the result. Bear in mind that you need to pair up exercise with a balanced diet. Patience and perseverance surmount all the difficulty. Weight loss is all about routine.

The long and the short of it

Those calories aren’t going away without putting up a fight. So stay motivated and start working, bit by bit, as weight loss is a gradual process.

The magical formula: time spent + speed + healthy eating = calorie deficit = goal weight only works if you are consistent. You’ll burn a higher number of calories the more you are in the fat burning zone. There’s just no cheating your way out of this. You could either use a health app or keep a fitness journal to monitor your progress.

Stay hydrated throughout the day, eat plenty of fruits and vegetables, don’t do workout on a full or empty stomach. Consult a medical professional if you have any troubles with your health after taking up fitness.

To lose belly fat, walking on a treadmill is not enough. Your workout routine should consist of various exercises aimed at different muscle groups. Interval training and strength training are two effective tools. You also need to stay active outside the gym – take long walks, cycle, swim, dance; lead an active lifestyle.

Author of article
Steven Hopkins
Welcome to my website, or even a blog. For the past 15 years, I have regularly visited the gym, spending at least 2 hours a day there. I love protein shakes, quality athletic shoes, and I know a lot about exercise equipment. This is my hobby. Every day I run kilometers on the treadmill, do dozens of push-UPS, and hundreds of pull-UPS on the uneven bars. Sport is my life...  
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