Treadmill Walking Workouts For Weight Loss

Walking is not the fastest way to lose weight, but by utilizing a good treadmill, you can speed up your weight loss without speeding up your pace. To help you do this, we have created three different walking treadmill workouts for you to incorporate into your fitness plan.

Utilize Treadmill Incline In This Walking Workout

A simple way to speed up your weight loss is to utilize the incline range available on your treadmill. While cheap treadmills may not have much of an incline range, the best treadmills under $1,500 all have incline ranges of -3% to 15%. With the extra resistance from the incline, your muscles will work harder and burn more calories.


If you want even more of an incline range, check out the NordicTrack X9i Incline Trainer or any of the NordicTrack Incline Trainers. These incline training treadmills can decline to -6% and reach up to 40%, allowing to you speed up your weight loss significantly.

Add Weight To A Walking Treadmill Workout

A pair of hand weights, weighing 1-5 lbs, can give your walking treadmill workout a boost. Like with including incline, the hand weights make your body work a little harder, allowing you to burn more calories. Also, by using hand weights you can actively tone your arms as you walk.

In this workout, we kept the incline level lower and added arm workouts you can do with the weights as you walk. These arm exercises are mixed with intervals where you simply walk with the weights in your hands.


0:00-2:003.52%hold weights
2:01-4:004.04%bicep curls
4:01-7:004.25%hold weights
7:01-9:004.55%military press
9:01-13:004.56%hold weights

It is important to use light hand weights for this workout, so your arms don’t become overly exhausted with the weights you are carrying.

Try This Treadmill Workout With Dynamic Exercises

If you have been interested in the weight loss promises of high-intensity interval workouts (HIIT) but if you’re not into running, you can try our dynamic walking treadmill workout. This walking workout requires you to step off the treadmill and perform a short dynamic exercise, then jump back onto your machine.

By changing how your body is engaged in the workout, you can engage more of your muscles and burn calories at a faster rate than walking alone.

TimeSpeedInclineDynamic Exercise
2:01-3:00jumping jacks
7:01-8:00bicycle crunches
21:01-22:00mountain climbers

Stay away from the treadmill belt as you do these dynamic exercises to make sure your clothes or limbs are not caught by the moving belt.

As you incorporate these workouts into your treadmill walking routine, you should be able to see a marked improvement towards your weight loss goals. If you don’t have a treadmill that can allow you to perform these workouts, be sure to check out the best treadmills of 2018 to find your perfect treadmill.

Related Topics You May Be Interested In: