7-Day Treadmill Workout Plan for Weight Loss

It’s no secret that weight loss can feel like an uphill battle, but along with following a healthy meal plan geared for weight loss, exercise propels you toward your goal, too—and it can help you feel strong and energetic in the process. 

Treadmill workouts can be part of a weight-loss routine, and there’s some research to back this up. A small study published found that overweight participants who performed either moderate-intensity or high-intensity treadmill workouts for 12 weeks experienced weight loss, reduced body fat and improved blood pressure.

Even if you’re new to treadmill workouts, this seven-day plan offers a structured exercise routine that becomes gradually more intense throughout the week to support weight loss—and it features high-intensity bouts to really improve your cardiorespiratory fitness. Grab your running shoes and read on to learn more.

How Treadmill Workouts Can Support Weight Loss

Treadmills are a staple in nearly any fitness center, and for good reason: They may be one of the better tools in the gym for reaching weight-loss goals. Exercising on a treadmill has been found to be superior for burning fat and improving cardiometabolic health compared to using elliptical or rowing machines, according to one small study. In addition, research has also shown that treadmill running is as effective as outdoor running for supporting fat loss.

“Treadmill workouts support healthy, sustainable weight loss in several ways,” explains Mike Masi, CPT, a certified personal trainer at Garage Gym Reviews. “Firstly, they are an efficient method for burning calories, which is essential for weight loss.” In addition, he says, treadmill workouts increase your heart and respiratory rates, which is good stress for the body that improves your fitness.

Treadmills are also highly versatile. You can adjust the speed and incline to crank up the intensity, allowing you to choose between a walking, jogging, running or interval workout. This variety can help prevent boredom with your workouts and keep you motivated.

And finally, your body may feel better hoofing it on one of these machines. “Treadmills also provide a softer surface than outdoor pavements, reducing the impact on joints and making it a suitable option for individuals with joint issues,” says Masi.

7-Day Treadmill Workouts for Weight Loss

This seven-day plan can be modified to fit your fitness level. “You can perform this workout via running, walking or jogging and taking as many breaks as needed,” Masi explains. If you are planning on running, you should have a running base before you begin, since this plan includes more high-intensity sprints and intervals. (To modify this for walking, adjust your pace to speed-walk on the sprints.) Want to start with a plan specifically designed for walking? Go for this The Best 7-Day Walking Plan to Lose Weight, Created by Certified Trainers.  

Day 1: 1-Mile Sprint

Total workout time: 20 minutes

Start with a 5-minute brisk walk to warm up. Then, run (or walk) 1 mile as fast as possible. (The warmup distance doesn’t count toward your mile.) Even though you’re pushing yourself to a fast pace, make sure you’re going at a pace that’s safe for you. “Record your average pace and the time it took to complete,” says Masi. You’ll use this mile time to pace yourself during other runs this week. After you’re done, cool down with a 5-minute slow walk.

Day 2: Interval Training

Total workout time: 25 minutes

Begin with a 5-minute brisk walk to warm up. “This workout involves alternating between a 2-minute sprint at a high intensity—choose a speed slightly higher than your average pace on Day 1—and a 1-minute slow walk for heart rate recovery,” says Masi. “Repeat this interval 5 times, totaling 15 minutes of intense exercise.” Cool down with a 5-minute slow walk.

Day 3: Circuit Training

Total workout time: Less than 30 minutes

Warm up with a 5-minute brisk walk. “The main workout begins with a 2-minute sprint at high intensity—slightly faster than your pace on Day 1,” says Masi. “After this, step off the treadmill and perform the following body-weight exercises, if able: 20 squats, a 20-second plank, 20 step-back lunges, followed by another 20-second plank,” he says. Hop back on the treadmill, and repeat the circuit for a total of 4 times. Finish with a 5-minute slow walk to cool down.

Day 4: 400-Meter Sprints

Total workout time: 20 to 30 minutes

Do a 5-minute brisk walk to warm up. “For Day 4, sprint 400 meters (about ¼ mile) at high intensity, choosing a speed slightly faster than your Day 1 average pace, followed by a 1-minute slow walk for recovery. Repeat this sequence for 6 to 8 rounds,” instructs Masi. Cool down with a 5-minute slow walk.

Day 5: Low-Intensity Steady State

Total workout time: 50 minutes

This is your longest treadmill workout of the week: a 45-minute brisk walk at a moderate pace. “This low-intensity steady-state exercise is designed to promote endurance and fat burning,” says Masi. End with a 5-minute slow walk.

Day 6: 800-Meter Sprints

Total workout time: 20 to 25 minutes

Warm up with a 5-minute brisk walk. Masi says, “Today we’ll up the intensity and do 800-meter (about ½-mile) sprints faster than your average pace on Day 1, followed by a 1-minute slow walk for recovery. Repeat this sequence 3 to 4 times.” Finish off with a 5-minute slow walk to cool down.

Day 7: The 12-3-30 Workout

Total workout time: 40 minutes

For the last day, start with a 5-minute brisk walk to warm up. Then, get ready to add incline. “Set the treadmill to an incline level of 12 and a speed of 3.0 mph, and walk for 30 minutes,” explains Masi. Feel free to adjust the incline if needed. It’s OK to start with a lower setting and gradually increase. Lower the incline back down to zero, and cool down with a 5-minute slow walk.

The Bottom Line

Incorporating our seven-day treadmill workout plan into your routine can help support healthy weight management, boost your fitness levels and elevate your overall health and well-being. However, if you have any preexisting health conditions or concerns, speak with your health care provider before starting any new exercise routine.