More than Just Running: Treadmill Workouts for Weight Loss and Fitness Gains

Key Takeaways

• Treadmill workouts are a versatile, joint-friendly, and weather-proof way to improve fitness at any level.
• Customizing speed, incline, and workout structure can target specific goals like fat loss, endurance, or strength.
• Consistency and variety are key—mix up your treadmill routines to stay motivated and keep making progress.

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Looking for a safe and effective way to get cardio, but don’t always love running or have time to go outside during the day? Treadmill workouts offer a versatile and accessible way to stay active and target weight loss goals, whether you're a beginner looking to ease into exercise or an experienced athlete training for races and performance. Most treadmills have customizable settings for speed, incline, and duration, making it easy to tailor workouts to your specific health and fitness goals. It’s a big reason why treadmill workouts have become a popular choice for people seeking convenience without sacrificing the effectiveness of their fitness routine. 

For example, the 12-3-30 treadmill workout has become the most well-known treadmill workout because it claims to target fat loss, cardiovascular fitness, and strength all in one. It was even tested and found effective in a recent scientific study in the International Journal of Exercise Science in 2025.¹ Don’t worry; you’ll get the full workout details below.

This article will give you the many benefits of treadmill workouts and helpful tips for maximizing your treadmill sessions. You’ll learn various workout styles, including interval workouts, incline walking, and long-distance runs. If you aim to improve your heart health, lose weight, or simply move more throughout your day, then treadmill workouts can help you get there while reducing some of the fears or challenges of walking and running outdoors. So keep reading - it's a step in the right direction towards optimal health and fitness. 

5 Benefits of Treadmill Workouts

There are many benefits to doing your workout on a treadmill that go beyond convenience and accessibility. Whether you're walking, jogging, or full-out sprinting, treadmills provide a controlled environment where you can adjust your workout as much or as little as you need. Treadmills provide a safe environment for all - beginners and athletes alike - seeking an effective exercise modality for weight loss, building endurance, and improving performance. 

To some, a treadmill might sound boring (aka the “dread-mill”); however, there are many ways to make it engaging and fun by changing up the routine. Here are just a few benefits of doing treadmill workouts:

1. A Joint-Friendly Alternative: Treadmills typically use cushioned belts that help absorb shock, reducing impact on your joints compared to running on hard surfaces like pavement. This can make them a safer option for individuals recovering from an injury, managing osteoarthritis, or reducing overall joint pain with weight-bearing exercise.² That said, research has found treadmill running to create extra loads on other body parts (i.e., Achilles tendon), so make sure to pay extra attention to your form while on a treadmill, especially if choosing to run for long periods of time.³
2. Safe, Weather-Proof Training Option: You never have to worry about rain, snow, extreme heat, or cold when training indoors. Treadmills allow you to maintain consistency in your routine without worrying about weather conditions, daylight hours, or air quality. Training on a treadmill also provides safety if you are worried about exercising outdoors alone or in the dark.
3. Customizable Workouts Every Time: Treadmills give you complete control over your workout's intensity, duration, and style. You can adjust the speed, incline, and time frame to match your fitness level and target specific goals such as improving cardiovascular endurance or simulating hill training for outdoor events. Some treadmills even come equipped with pre-planned workout options for interval training, stimulating fat loss, and more!
4. Effective for Weight Loss: Treadmill workouts (such as the 12-3-30 workout mentioned earlier) can burn a significant number of calories, especially when incorporating high-intensity intervals or variations in the incline.¹ With consistent use and proper nutrition, treadmill training can support your goals in weight management and improving body composition in as little as 8 to 12 weeks.^4,5
5. Builds Cardiovascular Fitness: Regular treadmill sessions 3-5x/week have been shown to help strengthen your heart and lungs, improving overall cardiovascular health and aerobic fitness through measurements like VO2max and heart rate.⁶ This is especially important for those looking to increase their energy and stamina throughout the day as well as for those training for sport-specific athletic endeavors. Treadmill workouts are even used for individuals healing from cardiovascular disease when performed under the supervision of a cardiac rehab professional.⁷ 

Best Treadmill Workouts for Different Goals

Let’s highlight some examples of effective treadmill workouts for various health and fitness goals. Check out these different routines and see which one suits your needs the most.

1. Treadmill Workouts for Weight Loss (the 12-3-30 method): Burn calories and promote fat loss through steady-state cardio. This workout is simple, but it becomes challenging very quickly!
   
   1. Warm-up: Walk at 3.0 mph for 5 minutes.
   2. Workout: Maintain your speed at 3.0mph and increase the treadmill's incline to 12%. Walk at this incline and pace for 30 minutes, making sure to hold the handrails for safety and balance, and take breaks as needed to reduce excessive fatigue. 
   3. Cool down: Walk at 3.0 mph for 5 minutes and stretch post-workout.
2. HIIT Treadmill Routine: These short 20-30 minute workouts maximize calorie burn, boost metabolism, and improve cardiovascular fitness all in one workout. Start with fewer intervals and work your way up as your fitness improves.
   
   1. Warm-up: Walk or jog at 3.5–5.0 mph for 5 minutes.
   2. Workout: Sprint for 30 seconds at 7.5–9.0 mph followed by a recovery walk or slow jog at 3.5–5.5 mph for 90 seconds. Repeat for 5-8 rounds.
   3. Cool down: Walk at 3.0 mph for 5 minutes and stretch afterwards.
3. Fat-Burning Treadmill Workout: Burn calories and promote fat loss through steady-state cardio. Do this 3 to 5 times a week and pair it with a balanced diet for effective weight loss.
   
   1. Warm-up: Walk at 3.0 mph for 5 minutes.
   2. Workout: Jog at a moderate, steady pace (5.0–6.0 mph) for 30–45 minutes. Maintain a heart rate around 60–70% of your max (i.e., Zones 2 and 3) for optimal fat burning.
   3. Cool down: Walk at 3.0 mph for 5 minutes and stretch post-workout.
4. Endurance Training on the Treadmill: Build cardiovascular endurance and stamina for long-distance running or improved daily energy. Increase your distance/time gradually every 2-3 weeks.
   
   1. Warm-up: Walk at 3.0 mph for 5 minutes, then jog at 4.5–6.0 mph for 5 minutes.
   2. Workout: Run steadily (5.5–6.5 mph) for 45–60 minutes. Keep the incline at 1% to mimic outdoor terrain.⁸
   3. Cool down: Gradually slow to a walk for 5-10 minutes and finish with stretching or foam rolling.
5. Strength-Building Treadmill Workout: Improve lower body and core strength through incline and speed variations. Remember to engage your glutes and core throughout the workout to ensure proper muscle activation.
   
   1. Warm-up: Walk at 3.0 mph, 0% incline for 5 minutes.
   2. Workout: Walk at 4.0 mph at a 10% incline for 5 minutes. Then, jog at 4.5 - 6.0 mph at a 5% incline for 4 minutes. Finally, sprint at 6.5 -8.0 mph at 2-3% incline for 1 minute. Repeat the cycle 3–4 times for the full workout. Adjust inclines and speeds as needed to target a perceived level of exertion around 7-8/10, meaning you are working hard and breathing heavy. 
   3. Cool down: Walk at 0% incline for 5 minutes. 

Treadmill vs. Outdoor Running: 8 Key Differences

Here is a helpful chart comparing the key differences between treadmill walking/running and outdoor walking/running. It highlights the pros and cons so you can decide which one best fits your fitness goals and schedule.

Impact on Joints

• Treadmill Running: Lower impact due to the cushioned belt, which is easier on hips, knees, and feet.⁹
• Outdoor Running: Higher impact on joints due to concrete/asphalt surfaces.

Endurance Effectiveness

• Treadmill Running: Effective, especially with variations in speed, incline, and long durations.
• Outdoor Running: Wind resistance and varied terrain, in addition to the self-selected variations in speed, hills, and duration, can make it more effective.

Workout Customization

• Treadmill Running: Highly customizable (speed, incline, duration) with treadmills that have their own workout programs.
• Outdoor Running: Limited to terrain, environment, and neighborhood access.

Caloric Burn

• Treadmill Running: Slightly lower unless an incline is used.
• Outdoor Running: Slightly higher due to natural outdoor resistance and terrain.¹⁰

Accessibility

• Treadmill Running: Easily accessible year-round, regardless of weather
• Outdoor Running: Dependent on weather, daylight, and schedule.

Safety

• Treadmill Running: Controlled environment and supervision inside a gym.
• Outdoor Running: Risks from traffic, uneven terrain, darkness, and other environmental factors.

Mental Engagement

• Treadmill Running: It can feel repetitive or boring for some.
• Outdoor Running: More mentally stimulating with changing scenery and the ability to run with friends.

Cost

• Treadmill Running: Requires access to a treadmill (home or gym) and gym membership.
• Outdoor Running: Free, aside from shoes and gear.

Tips for an Effective Treadmill Workout

Treadmill workouts can be incredibly effective for weight loss and gaining fitness with proper form and an intentional plan. Whether walking or running, a few small adjustments can make a big difference in your results and help prevent injury. Here are some key tips to get the most out of your treadmill sessions:

• Use proper posture to avoid strain and other injuries. Keep your head up, shoulders relaxed, and your trunk slightly forward to increase glute and core activation.
• Avoid holding onto the handrails unless necessary for balance and safety. Holding onto the handrails reduces the workload by minimizing muscle activation, specifically in the core and lower body. 
• Incorporate interval training to boost calorie burn, improve endurance, and keep your workouts challenging. Vary the speed and incline throughout the workout. 
• Track your progress with a heart rate monitor or fitness app to stay motivated and measure improvements. It’s important to keep adjusting your workouts as you get stronger so you don’t hit any annoying plateaus in your weight loss and fitness journey.
• Don’t skip the warm-up or cool-down. These movements help prep your body and aid in recovery after your workout.

Final Thoughts on Treadmill Workouts

Treadmill workouts offer a convenient, customizable, and effective way to improve your overall fitness and lose weight. Your routine can be easily adjusted to match your current fitness level and challenge you as you progress in strength and endurance. Remember, the key to long-term success is regularly switching up your workouts through speed, incline, and structure changes to keep your body adapting and minimize plateaus. With consistency and a little creativity, the treadmill can be a powerful tool in your fitness journey at any stage of life.

The Bottom Line

Working out on the treadmill provides a practical and effective way to reach a wide range of fitness goals with minimal barriers. Adjusting speed, incline, and duration allows you to tailor each session to suit your needs and keep progressing. Stay consistent, switch things up, and take all your daily steps towards improving your health and fitness. 

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