A treadmill is one of the simplest machines for losing weight: independent of the weather, always available and versatile, from easy walking to interval runs. If you want to burn fat, know three things: calorie burn, the effect of incline and a realistic plan.
How many calories do you burn on a treadmill?
Brisk walking for 30 minutes burns about 120 to 200 kcal depending on weight and pace, easy jogging about 250 to 400 kcal. With incline, the burn rises significantly without having to go faster.
Burning fat with incline
Walking at 5 to 10 % incline works glutes, thighs and calves harder and keeps your heart rate in a zone you can sustain – ideal for weight loss and gentler on the joints than jogging. Treadmills with electric incline such as the T16 (up to 18 %) or the T20 (up to 20 %) make this possible at the push of a button.
4-week plan for weight loss
| Week | Sessions | Duration | Content |
| 1 | 3× | 30 min | brisk walking, 0–2 % incline |
| 2 | 3× | 30 min | brisk walking, 5 % incline |
| 3 | 4× | 35 min | walking at 5–8 % incline |
| 4 | 4× | 40 min | incline walking, including 4× 2 min easy jogging |
Diet and patience
Weight loss requires a calorie deficit. Training helps, diet matters too. A realistic and healthy pace is about half a kilo per week.
If you are overweight or have joint or heart problems, talk to your doctor before you start.
Matching equipment: Treadmills for home
