Planning To Lose Weight? 7 Powerful Treadmill Workouts For Overweight Beginners!

Gaining too much weight over time can be very stressful. If you have been confused about losing weight, you can consider a treadmill to plan your exercise program. You can do it all using a treadmill, from a light jog to a brisk walk or high-intensity interval training. In addition, one can burn serious calories with fat-burning cardio exercises and regulate their cardiovascular system.

We compiled everything under a single roof, from tips before beginning to the post-workout plan. Extra weight puts additional stress on the muscles and joints. Losing weight for an overweight beginner is not as exact as an underweight individual. We have listed the top treadmill workouts for overweight individuals to shed those extra pounds and begin their weight loss journey.

Tips for Treadmill Workouts For Overweight Beginners

Keeping certain things in mind for healthy fat loss would be best. Overweight beginners might find it challenging to get their bodies back in shape. Here are some of the tips before you start your treadmill workout plans.

treadmill workouts for overweight beginners
Treadmill Workouts For Overweight Beginners

Consult a Health Professional

The first and foremost thing to do is to consult a health expert before getting into any exercise program. Your doctor might recommend a few tests to discover any underlying condition or threat to your security.

Once your physician gives you a green signal, engaging yourself in a complete workout is alright.

Wear Proper Dress for a Treadmill Workout

Wearing comfortable clothes before jogging is an integral part of your workouts. Dressing up the right way will make you feel more confident and relaxed; as a result, you will have more focus on a specific fitness goal.

There are multiple brands with some of the best fitness outfits. This is going to help you in a smooth workout and perform better.

Quality Running Shoe

Good quality running shoes will ensure the productivity of your treadmill workout. Do not wear simple sneakers; instead, opt for standard shoes for a walking workout.

Wearing improper shoes might hamper your feet as well as exercise sessions. Therefore, add a pair of quality shoes to your shopping cart.

Treadmill Workouts For Overweight Beginners!
Treadmill Workouts For Overweight Beginners!

Grease Up Your Inner Thighs

Greasing up your inner thighs before treadmill exercises can save you from a lot of pain. In addition, you can grease or apply powder to prevent your skin from getting bruised.

If that happens, you will have you hold your daily workout, and that affects your daily workout goal.

Do Not Overtrain

Burning calories at a faster pace are tremendous but never at the cost of hindering your health. When you start your exercise, begin at zero treadmill incline.

Let your body get used to the pace of the machine. Start slowly for a few weeks and then gradually shift to a HIIT treadmill workout.

Starting slow helps pick up a comfortable pace and maintain the heart rate. Begin with manual settings and, with time, understand the types of speed and incline. Y

Ensure Safety and Security

Every treadmill is different and supports different types of exercise programs. The settings will differ, too, so know how the emergency button works. Stop the machine entirely before getting down. Keep the basic workout guidelines in mind.

Apart from all of these, it would be best to have a target to reduce body fat. You can have everyday goals as they tend to give a better performance. And on days you don’t feel like working out, skip it and begin the next day with more energy.

TopTreadmill Workouts For Overweight Beginners

Beginners Treadmill Workout

It is not a good idea to start jogging or running on the treadmill immediately. Instead, start a warm-up for about 10 minutes by walking 2 miles per hour. Then, stroll and follow by taking to a brisk walk.

Walk enough that you start to shed sweat and breathe deeper. No sweat is equal to no burning calories. Next, begin to jog at four miles per hour for about one minute. Now continue this by doing the following activities.

  1. Walk for 5 minutes at two miles per hour
  2. Jog for 1 minute at four miles per hour
  3. Walk for 5 minutes at two miles per hour
  4. Jog for 1 minute at four miles per hour
  5. Walk for 7 minutes at two miles per hour

Since it is just the beginning, you should not pressure yourself too much. Instead, you must bring your body into a particular rhythm with simple treadmill workouts.

Weight loss is not a one-day game. Burn calories by starting slow and then picking up the pace gradually. Follow the treadmill workouts for beginners with precision and take them day by day. This way, you can lose a fair bit of weight by cutting down more calories.

Treadmill Incline Workout:

A treadmill incline is beneficial in maintaining cardiovascular fitness. It also promotes foot and ankle alignment for a better treadmill workout. Once you finish the basic exercise program, you can dig into the more challenging mode of your fitness journey.

You will begin this workout by walking at an incline for 30 minutes. Having an incline feature on your treadmill is mandatory for doing this exercise.

Next, walk for 5 minutes at the second degree of your incline. Set the pace for this round at 3 miles per hour. After 5 minutes, increase the incline at setting four and continue for another 5 minutes.

You will have to perform this 2 round exercise twice. Try to increase your pace and maintain a constant walking pace if you can’t do that.

Make sure the workouts are tough enough to make you breathe harder and sweat more. Then, you can quickly move forward to intermediate exercises once accustomed. You should have enough stamina and an increased heart rate for what comes next.

Working out on a treadmill with an incline enhances the quality and intensity of your workout. You might feel exhausted on the first go, but there is no looking back with regular exercise.

treadmill workouts for overweight beginners
Treadmill Workouts For Overweight Beginners

HIIT treadmill workout:

HIIT is the most effective form of fat-burning cardio. It reduces body fat percentage way more than steady-state cardio. You can complete this workout quicker than standard cardio exercises.

Standard cardio exercises burn body fat only while you perform the exercise, while HIIT can do so even after 24 hours of training.

To begin HIIT exercises, start with a 5-minute warm-up.

  1. Walk for a minute at 2.8 miles per hour.
  2. Increase the speed to 5.6 miles per hour and run or jog for 30 seconds.
  3. Again, walk for a minute at 2.8 miles per hour.
  4. Repeat the previous intensity of a running pace at 5.6 miles per hour for 45 seconds.
  5. Again, a minute of walking workout at 2.8 miles per hour.
  6. Finish it by running at 5.6 miles per hour for about one minute.
  7. Repeat this sequence three times and a cooling session of 5 minutes for effective results.

HIIT exercises take about 30 minutes or less. Doing high-intensity interval training thrice a week is good enough as it burns fat even after 24 hours.

The challenging thing about this workout is that it is slightly more demanding. With every increase in incline, you will need to push yourself harder. But once succeed, you will burn fat like never before.

Weight Training:

When we use the term weight training, the picture of a bodybuilder comes right in front of the mind’s eye. But, just in case you are unaware, regular weightlifting will never turn you into a bodybuilder.

Weight training leads you to achieve increased muscle mass. Your muscles will become heavier but not very big. The increased mass will require more energy, increase burned calories, and enhance weight loss.

You must not drag yourself to the gym to increase muscle mass. You can incorporate various muscle training routines at home and take your fitness level to another height through effective weight loss.

Intermediate Level:

Once your body is used to the incline and speed, you can enter the intermediate stage. Intermediate exercises are great treadmill workouts for beginners once they are in the groove. You can achieve the intermediate stage quickly by working out daily.

Start with a 10 minutes warm-up at a slow pace. To begin with, the intervals start with running or jogging for 400 meters at a fast to medium speed. Now, go for a recovery session by jogging for 650 meters slowly.

For the upcoming round, run for 800 meters at a fast speed, followed by a 400-meter recovery run. Then, finish it with a 1200-meter run at a fast speed and a 400-meters jog to slow down.

Doing this treadmill workout once or twice with a 5-minutes cool-down session will boost your fitness.

Steady State Workout:

A steady-state workout begins with a warm-up of 5 minutes. After that, you will need to walk at your 70% usual walking speed.

A 2 miles per hour is excellent if you are unaware of the exact statistics. Once you are done with the warm-up, increase the speed to 3 or 4 miles per hour and walk as long as possible.

When you breathe harder and feel like you cannot continue any further, bring the speed to one and a half or two miles per hour. Then, stroll to cool down and finish the workout.

This is another excellent exercise program for weight loss and can be added to the list of treadmill workouts.

Speed Challenge Workout

This speed exercise focuses on the distance you are covering. So, keep an eye on the display monitor to track the progress. Start with a warm-up for 10 minutes, followed by a 100 meters jog.

After covering every 300 feet increase the speed by 0.5 miles per hour. Suppose your treadmill enhances the speed by 1 mile per hour, nothing to worry about. You will have to perform five intervals and increase the speed five times.

Now, take a walking break for 5 minutes at a comfortable pace. Repeat this method for 10 to 20 minutes. End the speed challenge with a cool-down session at the end.

Things to Do After a Treadmill Workout:

The ones looking for treadmill workouts for overweight beginners are most likely to be the newbies in the fitness world. However, the things we do post our workout are equally important.

They have alternative effects on our bodies and health. Here are some things one must do post their treadmill workout to procure full benefits.


Do not forget to perform the recovery step once you finish your main exercise. When you recover, you improve your blood circulation and remove the waste products produced due to muscle breakdown. The fresh blood will bring in nutrients and help you build and repair the muscles.

Hydrate your Body

When you are running on a treadmill, the amount of sweat you lose is enormous. As a result, you tend to lose a lot of water from the body.

The body might get dehydrated and cause trouble. Therefore, it is best advised to replenish all the fluids you have lost in the process and keep yourself hydrated.


Working out on a treadmill for weight loss surely means a lot of sweat. So many people shower to remove the smell from their bodies and keep themselves fresh.

However, a shower helps keep the body fresh, reduces inflammation, and helps muscle recovery. Sweat can lead to the growth of bacteria and skin problems if not treated.

Eat Healthily

Working out takes a lot of energy and leaves you exhausted. So the chances of being hungry post a treadmill workout is nothing shocking.

But do not go for unhealthy snacks from the cabinet. Instead, go for healthy food like fruits, greek yogurt, etc. Consuming protein-enriched food helps in muscle recovery and burns a lot of fat.

treadmill workouts for overweight beginners
Treadmill Workouts For Overweight Beginners

Apart from all the tips mentioned above, stretch your body for 5 minutes and lessen the muscle soreness.


Treadmills today are not very expensive and easily affordable. They require minimal setup and are multi-functional. Create a balance between your workouts and eating habits for more significant results.

So, Are you ready to save the cost of a gym membership or a complete home gym setup by getting a simple treadmill? If yes, bring home a treadmill and say goodbye to excess fat in the easiest way.

FAQs: Treadmill Workouts For Overweight Beginners

How much can obese beginners walk on a treadmill?

Be it an obese individual or not, it is best recommended to begin at a slow pace. Starting with ten minutes daily for the first week sounds excellent for weight loss. As you proceed, you can add more time till you reach 30 minutes on most days of the week.

How long will it take to lose weight on the treadmill?

Walking for 300 minutes on a treadmill is a must for extensive health benefits. As a result, you will need to dedicate 40 to 45 minutes of your day to lose weight.

Following this regime, one can lose 2 pounds in a week.

What do you mean by target heart rate?

The target rate is expressed in the percentage of your maximum heart rate. For example, the target heart rate is supposed to be between 60 and 90 percent of your maximum heart rate while exercising.

What is a fat-burning zone?

The fat-burning zone is when your heart rate is 70-80% of your maximum heart rate when you are working out. This is also referred to as fat-burning heart rate. You can subtract your age by 220 to determine your maximum heart rate.

Is the treadmill beneficial for fat people?

Yes, a treadmill is an excellent machine for losing weight. However, choose the treadmill according to your body weight. Take a good look at the user capacity; if it is above your weight, you are good to go.

How fast should I walk on the treadmill?

The general guidelines for using a treadmill prescribe 2 to 4 miles per hour as the general walking speed. 4 to 5 miles per hour is suitable for fast walking or jogging. And anything above 5 miles per hour is for jogging or running.

How much weight can be lost on a treadmill in a month?

It is possible to lose about 10 pounds monthly with a healthy diet and regular training. However, losing 1 to 2 pounds a week is considered more sustainable in the long run.

Does the treadmill burn belly fat?

It is possible to burn belly fat using a treadmill and maintain a healthy weight. One can bid goodbye to visceral fat with consistent treadmill workouts.