Does the Treadmill Burn Belly Fat? Busting the Myths!

Is belly fat refraining you from wearing your favorite crop top? Well, pesky belly fat is always an alarming sign to initiate a weight loss plan. Losing weight is never a problem! All it requires is a strong will, dedication, motivation, and consistency which most of us lack. However, to reshape the stomach, a hard workout isn’t always the solution. Walking with a balanced diet can do wonders! So, let’s settle the debate about the most common question, does the treadmill burn belly fat?

The treadmill is an all-rounder machine at the gym that improves the fitness level, burns calories, improves the cardiovascular system, and also aids in shedding some extra kilos. Concerning belly fat, it can help in its reduction fastly if paired up with a proper diet schedule. Along with running, you’ll need to watch your calorie intake too. So, read the whole article as all of these points will be elaborated in this write-up.

Does the Treadmill Burn Belly Fat?

Belly fat is the visceral fat that surrounds the liver in the abdominal region. The intraabdominal fat can adversely affect one’s health if present in excess. It can lead to abdominal obesity which directly imposes a threat to the cardiovascular system.

does-the-treadmill-burn-belly-fat

When it comes to treadmills burning belly fat, the opinions are tangled. Experts suggest that running only works if done with consistency, which is true. The fat might seem stubborn to shift but eventually with proper diet, running, and workout, things can come back to place. Treadmills are a better alternative for running when it comes to obese people. As walking improves stamina, bone strength, energy level, and also burns calories.

Burning belly fat isn’t different from fat loss in other parts of the body. It’s the same old story as you have to burn more calories as compared to the intake. This happens when your body uses fat as a fuel due to the calorie deficit. In this way, you can burn the entire body fat including that of the abdominal region.

Does Treadmill Help Lose Arm Fat?

If that extra jiggle in your arm is bothering you, then refrain from trusting those infomercial promises! These spot reduction exercises are all myths! So, don’t fall into this trap and use the productive way that shows long-term effects.

Walking or running on a treadmill can help you lose the arm fat along with that of the whole body. We usually turn towards the treadmill for healthy cardio and for shedding some pounds. It usually affects the lower body. However, the upper body treadmill workout can help you shape the arms, build the aerobic base, and increase strength.

To lose arm fat, you can’t rely on running alone. You should try a combination of running, pushups, tricep dips, mountain climbers, and plank. Try to perform at least an hour of cardio exercise daily. Make a habit of jogging on a treadmill and create a calorie deficit.

Benefits of Treadmill for Belly Fat

When it comes to belly fat, a flat stomach can’t be achieved through running only. Spot reduction isn’t practically possible so you’ll have to lose the whole body fat. Hence, a proper treadmill routine combined with a calorie deficit can help in this case.

Usually, in men, the stomach area is the last one to suffer from fat loss. On the contrary, women have maximum fat storage in the thighs and the gluteal region. So, for burning body fat, the treadmill can be a great tool as it works very well for the lower body.

A treadmill is a versatile aerobic exercise and cardio machine which can help you in getting rid of some extra kgs. Its benefits are not only limited to fat loss, but it is also an effective cardio workout. Following are the benefits of the treadmill for reducing belly fat.

Fat Loss

The most significant benefit is that it helps to lose weight quickly. As fat burning contributes to weight loss, the better your treadmill routine will be, the faster will be the weight loss. Moreover, if you use high-intensity interval training, the body fat will vanish as if it never existed! A daily exercise of approximately 30-60 minutes can help you burn the deep layers of fat in the abdominal region.

Improves Cardio

Treadmill exercises maintain a steady heart rate throughout the workout session and improve cardiac health. It also improves human blood circulation which means that muscles will receive more oxygen and they will be able to work harder for a longer duration.

Treadmills are also used as a diagnostic tool for many cardiac diseases. Some heart problems don’t show any symptoms but one can diagnose them if the body’s put under stress. While running on a treadmill the body is put under stress which can help in diagnosis by observing the vitals.

Muscle Building

You might not believe it, but there is so much more to running than just cardio and stamina. It engages your muscles – meaning they will also be built stronger through the activity of jogging or sprinting!
You can enhance both core stability and upper body muscularity by contracting abdominal wall muscle while swinging arms during a run.

muscle-building-with-treadmill

Mental Health and Motivation

Running on a treadmill is the perfect way to stay healthy and happy. You can get more endorphins by running or biking which will make you feel great! The best part about these exercises? They’re easy enough that anyone could do them at home, so give your mood a boost today with this simple but effective workout plan.

Easy to Use

You might not feel like going out sometimes, in that case, treadmills are the most convenient machines. You don’t even need to leave your room to use them. It is also a safe way of running and a private exercise you can perform at your own home.

The best part of treadmills is that they are the easiest machines available at the gym. Moreover, one can easily keep them at the house too. To use all you need to do is press the buttons and control the settings.

Treadmill Workouts to Lose Belly Fat for Beginners

Visceral fat is the most unwanted fat of the body and losing it requires a lot of motivation. If you’re a beginner, then you must be wondering does the treadmill burn belly fat? Well, yes it does. Treadmill contributes to a full body fat loss which leads to reduced visceral fat.

Experts suggest that a high-intensity workout when combined with sprinting can burn up to 600 calories within 0.3 hours. As a beginner, a limited physical activity with a calorie-smart diet can be a great beginning to your weight loss journey.

So, without any further delay, we’ll share with you a beginner’s step-by-step guide for losing visceral fat by using a treadmill.

Begin With a Slow Pace

Your dedication and enthusiasm must be pushing you too hard to go for a risky workout but you better avoid it. It is rightly said that “haste makes waste” so it’s better for you to start with a slow comfortable pace and then improve once your body becomes used to it.

Initially, walk at a slow speed for at least 10 minutes. Now, increase the speed based on your stamina and continue for at least 25-30 minutes. Then gradually decrease the speed and end it up with a 5 minute cool down.

Intensify the Workout

Once you’re used to running, then to intensify your workout you should add some inclination. In comparison to a flat surface, the inclined plane can help you burn more calories. When you’re done with the daily 5-10 minutes warm-up, just add some inclination. Initially, 2-3% is fine. Once you’ve reached your daily goal of 25-30 minutes, then end it up with a 5 minute cool down. 

Jogging

Now, to update your treadmill routine, add jogging to the list. Just begin with a 5-10 minutes warm-up session and then start jogging. Initially, a slow jog can work well for you. However, you can increase the pace for effective results eventually. Try not to lean on your hand’s support. Instead, let your lower body work hard. If you feel tired in between, then reducing the speed is totally fine.

jogging-on-a-treadmill

Lastly, try interval training and combine these workouts. It will improve endurance and will reduce the stress level. However, it is important to take a gap of at least 24 hours as overtraining might lead to irritability, aches, and pains. Below is a beginner-friendly chart to use a treadmill. Make sure you follow the above-mentioned guidelines, once you start using the treadmill.

Workout StateInklineTime
Warm-up3.05-10 minutes
Jog4.03 minutes
Run6.01 minute
Walk3.03 minutes
Jog4.03 minutes
Run6.01 minute
Walk3.03 minutes
Jog4.03 minutes
Run6.51 minute
Walk3.03-5 minutes

How to Lose Weight on a Treadmill in a Month?

You might have heard that spending half an hour a day on a treadmill can help you lose up to 5kg per month. Well, 1 pound weight s lost when you burn 3500 calories. This means, to lose fat you’ll have to create a calorie deficit along with the treadmill routine.

For example, if you burn 200 calories using a treadmill and then you eat 2 tbsp of peanut butter which consists of approximately the same number of calories, then what’s the point of wasting your energy on the treadmill? So, make sure you manage your diet along with the workout plan.

According to some health data, a person weighing 155 pounds, keeps on running at 10-minutes-per-mile speed can lose up to 372 calories in half an hour only. So, switching up your treadmill routine will add variation to your workout plan and will definitely be more effective. It can be an excellent startup if you’re here to burn calories.

Following is a one-month calendar for your weight loss.

DAY 1



15 minutes slow walking. You can also try to jog at the base pace.
DAY 2

3 minutes warm-up session. Alternate between sprint and base speed for 15 minutes (1 minute each)
DAY 3




15 minutes slow walk. You can also try to jog.  
DAY 4 




Resting day! Try some yoga and stretching. 
DAY 5

3 minutes warm-up. Alternate between climb level and base elevation for 15 minutes (1minute each) 
DAY 6




15 minutes slow walk. You can also try to jog.  
DAY 7 




Resting day! Try some yoga and stretching.
DAY 8




15 minutes slow walk. You can also try to jog
DAY 9

3 minutes warm-up session. Alternate between sprint and base speed for 15 minutes (1 minute each)
DAY 10

3 minutes warm-up.Alternate between climb level and base elevation for 15 minutes (1minute each)
DAY 11




Resting day! Try some yoga and stretching. 
DAY 12

3 minutes warm-up session. Alternate between sprint and base speed for 15 minutes (1 minute each)
DAY 13




15 minutes slow walk. You can also try to jog
DAY 14




Resting day! Try some yoga and stretching. 
DAY 15




15 minutes slow walk. You can also try to jog
DAY 16

3 minutes warm-up.Alternate between climb level and base elevation for 15 minutes (1minute each) 
DAY 17

3 minutes warm-up session. Alternate between sprint and base speed for 15 minutes (1 minute each)
DAY 18




15 minutes slow walk. You can also try to jog
DAY 19




Resting day! Try some yoga and stretching. 
DAY 20

3 minutes warm-up.Alternate between climb level and base elevation for 15 minutes (1minute each) 
DAY 21





Resting day! Try some yoga and stretching. 
DAY 22





15 minutes slow walk. You can also try to jog
DAY 23

3 minutes warm-up session. Alternate between sprint and base speed for 15 minutes (1 minute each)
DAY 24


3 minutes warm-up.Alternate between climb level and base elevation for 15 minutes (1minute each) 
DAY 25





15 minutes slow walk. You can also try to jog
DAY 26 





Resting day! Try some yoga and stretching. 
DAY 27


3 minutes warm-up.Alternate between climb level and base elevation for 15 minutes (1minute each) 
DAY 28

3 minutes warm-up session. Alternate between sprint and base speed for 15 minutes (1 minute each)
DAY 29





15 minutes slow walk. You can also try to jog
DAY 30





Resting day! Try some yoga and stretching. 

How to Lose Weight on a Treadmill in 2 Weeks

Losing weight within a short span of two weeks isn’t easy. Moreover, it is nearly impossible if you rely only on the treadmill. Combining the workout with a proper diet plan can help you achieve your goals. The two in one, aerobic and cardio exercise machine offers you a range of workout plans for shedding extra pounds.

Here, we’ll discuss all the 2 weeks treadmill workout plans. But before that, you must have knowledge about the HIIT workout and fat-burning zone.

Fat Burning Zone

The workout is divided into several zones. The first one is the warm-up zone, which is the preparatory phase. In this zone, the body is being prepared for heavy exercises as your heart is functioning at a maximum rate of 60-70%. Followed by the warm-up zone, we have the “fat-burning zone.” It is the workout intensity that uses fat as fuel. The fat-burning heart rate is when your heart is working out at a rate of 70-80%.

A fat-burning heart rate influences weight loss. It not only cuts down calories but also reduces visceral fat. Firstly, you need to find the fat-burning zone. Before the beginning of a workout, you should do a warm-up session. After this, you’ll enter the fat-burning zone. 

Treadmill HIIT Workout

High-intensity workouts involve a tough workout in a short time. Hence, within a small period, it can help you burn a lot of calories. During HIIT, one goes through shifts of intense workout and rest.

Now let’s talk about the 2 weeks treadmill routine that can help you in shedding some extra pounds. Following is a step-by-step daily guide.

  • Start with a 10 minutes warm-up session.
  • After warm-up, it’s better to stretch the muscles as it will help in avoiding injuries.
  • Now, start walking slowly on the treadmill for half of a minute.
  • Now increase the speed and continue for a minute at least.
  • After this, switch to jogging and then running at the fastest possible speed.
  • Now, hold the rails of treadmill and jump to the side of the machine.
  • Start walking again at the same pace when you began for at least 60 seconds.

Keep on repeating the above-mentioned steps and complete a 25-30 minutes workout session. People have lost more than 10 lbs after following this routine. Moreover, it will help you achieve that perfectly slim and fit body.

Bonus: 30-Minute Fat Burning Treadmill Workout

This is a bonus tip. We have made a 30-minute full functional treadmill workout plan that will help burn your belly fat. Follow this for 2 weeks and see the magic!!!

30-minutes-fat-burning-treadmill-workout

Final Words

All in all, to reduce your visceral fat, a treadmill workout can be a great option. Once it is combined with a diet plan, no one can stop you from wearing all those crop tops again! So, there’s no need to worry, just try to consume fewer calories and burn more. If you’re a beginner then start with 15 minutes of running and increase the intensity and pace gradually.

So, if you’re still wondering does the treadmill burn belly fat? Then a straight answer is yes! However, burning belly fat isn’t all about running on a treadmill. To make good use of it, combine the workouts and follow the diet plans. In this way, you’ll be able to lose body fat in the fastest possible way. 

FAQs

Is walking on the treadmill 30 minutes a day enough?

Yes, 30 minutes daily walk on the treadmill is more than enough. Thirty minutes of walking can burn up to 150 calories. So, the faster you’ll run, the more calories you’ll burn.

How long should I be on the treadmill to lose weight?

If you’re a beginner, then a 25-30 minutes treadmill routine is fine. However, if you’re looking for extensive health benefits, then you should spend 40-45 minutes on such exercise machines daily. Walking 300 minutes a week can help you lose one kilogram only. So, the time duration depends on your goals and expertise level.

Is it possible to burn 500 calories in 30 minutes?

Yes, it is possible to burn 500 calories in just 30 minutes with a proper workout. Studies suggest that a person of average weight can burn 100 calories per mile. It means that running a greater distance can help you burn more calories. So, running at 8.6 miles per hour can cut approximately 500 calories within 0.5 hours.

What type of cardio burns the most fat?

A cardiovascular workout enhances the heart rate and effectively works for weight loss. Cardio tones the muscles and also improves blood circulation. The cardio which burns most of the fats include-

  • Burpees – a mix of jumps, pushes, and squats
  • Rope Jumping – It’s an effective workout for beginners and burns around 1300 calories per 60 minutes.
  • Lunge Jumps – It improves the heart rate.

Can treadmills reduce thigh fat?

There isn’t any exercise machine available that can work for spot reduction. Similarly, the treadmill is one of the most versatile exercise machines which lead to the loss of whole-body fat. So, good use of this machine can help you lose excess fat and will definitely improve the shape of your thighs.

How much weight can you lose on a treadmill in a week?

While using a treadmill, the weight loss entirely depends upon the pace, time duration, and your own body’s weight. A consistent workout routine in combination with a proper diet plan can help you lose 1-2 pounds a week.

How much treadmill time per day to lose weight?

A minimum of 20-30 minutes of running on the treadmill can help you lose weight. Make sure you follow the steps properly and perform warm-up, jogging, and running in a proper manner. However, exceeding 30 minutes will lead to even better results.

Shaila Amaraj

Hey! My name is Shaila. I am a fourth-year medical student all the way from Malaysia. Apart from meeting the patients in the ward, I would love to engage with the readers by writing out articles during my leisure time. Content writing has always had a soft spot in me, as I love spilling out my thoughts that I could actually put into words. I also keep up with my blog on the medical school lifestyle. In fact, writing isn't a hobby, it is a blessing.

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