Treadmills are great for targeting belly fat. They can be used for different types of workouts, like steady cardio or fat-burning intervals. The time you spend on the treadmill depends on factors such as your fitness level, workout intensity, and lifestyle. Knowing these factors can help you customize your treadmill routine for maximum fat loss, especially in the belly area.

Belly fat is notoriously difficult to lose because it’s influenced by more than just your workouts. Nutrition, stress levels, and sleep all play a role. However, cardio exercises like walking or running on a treadmill can help create the calorie deficit needed to burn fat while improving your overall cardiovascular health.

Let’s break down the science and practical strategies to help you determine how long your treadmill workouts should be to conquer your weight-loss goals.

In This Article:

How Long Should You Walk or Run on a Treadmill to Burn Belly Fat?

The duration of your treadmill workout depends on your session’s intensity and overall fitness plan. For moderate-intensity steady-state cardio, like walking briskly or jogging, aim for 30 to 60 minutes per session. Research suggests that 150 to 300 minutes of moderate cardio per week is effective for fat loss, which is about five 30-minute or three 60-minute sessions weekly.6254a4d1642c605c54bf1cab17d50f1e

If you’re pressed for time, high-intensity treadmill workouts, such as running or interval training, can be your go-to. These sessions, as short as 20 to 30 minutes, deliver significant fat-loss benefits, making you feel efficient and productive in your fat-loss journey. Studies show that HIIT burns calories during the workout and boosts your metabolism for hours afterward, enhancing overall fat loss.

The key is consistency. Whether walking, jogging, or sprinting, sticking to a regular schedule of treadmill workouts is essential for shrinking belly fat over time.

The Best Treadmill Workouts for Every Fitness Level

The Best Treadmill Workouts for Shrinking Belly Fat

Not all treadmill workouts are created equal when targeting belly fat. Here are my personal favorites that I utilize with clients whose mission is to melt belly fat:

1. Steady-State Cardio: Walk at a brisk pace (3.5 to 4 mph) or jog at a moderate pace for 30 to 60 minutes. This method is excellent for beginners or as a recovery day workout.
2. Incline Walking: Set the treadmill incline to 8-12% and walk at a pace of 3 to 4 mph for 20 to 40 minutes. Walking on an incline increases calorie burn and engages your core muscles more effectively.
3. HIIT Workouts: Alternate between 30 seconds of running at a challenging speed (8 to 10 mph) and 1 minute of walking or slow jogging for recovery. Repeat this cycle for 20 to 30 minutes.
4. Progressive Intervals: Start at a comfortable speed and gradually increase the intensity every few minutes. For example, begin walking at 3 mph, increase to 4 mph, and finish with short running bursts at 6 mph.

These workouts can help you burn calories, improve cardiovascular health, and target stubborn belly fat. Once you’ve become a pro at these workouts, don’t hesitate to up your game and dive deeper into higher-intensity intervals to complement your steady-state routines!

5 Beginner Treadmill Workouts for Weight Loss

Factors That Influence Belly Fat Loss on the Treadmill

Several key factors influence how effectively you lose fat. These factors go beyond exercise and include diet, consistency, and stress management. By understanding these components, you can better tailor your treadmill routine to achieve noticeable results.

1. Diet: Creating a calorie deficit is essential for fat loss. A calorie deficit occurs when you burn more calories than you consume. Pair your treadmill workouts with a balanced diet emphasizing lean proteins, whole grains, and healthy fats while minimizing processed foods and sugary snacks.
2. Consistency: Regular exercise is critical. Aim for at least 3 to 5 weekly treadmill sessions to build a routine supporting fat loss.
3. Intensity: The harder you work, the more calories you’ll burn. Adding intervals, inclines, or speed variations can improve your workout.
4. Stress and Sleep: High stress levels and poor sleep can lead to hormonal imbalances, such as elevated cortisol, a hormone that promotes fat storage around the midsection. Incorporate stress management techniques and prioritize quality sleep to help maintain healthy hormone levels.

A Trainer’s Go-to Treadmill Walking Workout for Weight Loss

Tips to Maximize Your Treadmill Time for Fat Loss

Maximizing your treadmill workouts isn’t just about spending more time; it’s about making every minute count. Using strategies that optimize calorie burn and efficiency can accelerate your progress toward shrinking belly fat. Here’s how to get the most out of every session:

1. Warm-Up and Cool Down: Spend 5 to 10 minutes warming up at a slower pace to prepare your body and reduce the risk of injury. Similarly, cool down after your workout to help your body recover.
2. Use the Incline: Adding an incline engages more muscles, burns more calories, and increases the intensity without requiring running.
3. Track Your Progress: Use a fitness tracker or treadmill console to monitor your time, distance, and calories burned. Seeing your progress can motivate you to stay consistent.
4. Mix It Up: Avoid doing the same treadmill workout every day. Alternate between steady-state cardio, incline walking, and interval training to prevent plateaus and keep your routine exciting.
5. Stay Hydrated: Proper hydration supports your performance and recovery, so drink water before, during, and after your workout.

Jarrod Nobbe, MA, CSCS