Fast Treadmill Workout

guy and girl running on treadmill

This program is a treadmill workout to lose weight. For this treadmill workout, your going to have to use a treadmill with an incline.

This particular treadmill workout will not only help you lose weight and burn off the fat but it will build your leg strength and prepare you for hard runs outside.

On average, if you were to use the treadmill, you'd burn about 17 calories per minute. Let's say you worked out on the treadmill for 35 minutes, you'd burn about 595 calories. Of course, this all depends on the amount of work you put into the exercise, but all things being equal, this is what you can expect to burn.

Out of all the exercise machines used to burn fat and improve cardiovascular fitness, the treadmill burns calories at the highest rate.

For you runners out there, if you want to mimic the feeling of a good run out on the road, try raising the incline of the treadmill to 1% before starting your run. This is the degree of elevation that most closely approximates out door running.

First, warm up by performing the exercise at low intensity, about 30% to 40% of your full out effort for about 5 minutes.

Now, pick a speed that's about 2 minutes per mile slower than your average outdoor pace. Run at that speed for 2 minutes at an incline of 1%. Then raise the incline to 4% for another 2 minutes. Continue to rase the incline of the treadmill by 2% every 2 minutes until you reach a 10% incline.

Then, lower the incline by 1% at a time, in 2 minute intervals until you complete your 20 minutes worth of exercise. If you are a beginner, try walking first. Start slowly by working at 50% of your full effort for 10 minutes, 3 days a week. Increase your intensity by 10% every other week.

Before you know it, you'll be running for the full 20 minutes.

All the best,


As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.

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