The Ultimate 7-Day Treadmill Workout Plan for Weight Loss

The Best 7-Day Treadmill Workout Plan for Weight Loss, Created by a Personal Trainer

Curious how to manage your weight with walking? Following this trainer-designed treadmill workout plan can help. 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.

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. 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. Additionally, treadmills provide a softer surface than outdoor pavements, reducing the impact on joints and making them a suitable option for individuals with joint issues.

7-Day Treadmill Workout Plan

This seven-day plan can be modified to fit your fitness level. “You can perform this workout via running, walking, or jogging and take as many breaks as needed,” Massi explains. If you are planning on running, you should have a running base before you begin, as this plan includes more high-intensity sprints and intervals.

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 warm-up distance doesn’t count toward your mile.) Record your average pace and the time it took to complete. 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. Alternate 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. 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. Sprint for 2 minutes at high intensity—slightly faster than your pace on Day 1. Step off the treadmill and perform body-weight exercises: 20 squats, a 20-second plank, 20 step-back lunges, followed by another 20-second plank. 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. Sprint 400 meters (about ¼ mile) at high intensity, choosing a speed slightly faster than your Day 1 average pace. Follow this with a 1-minute slow walk for recovery. Repeat this sequence for 6 to 8 rounds. 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. 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. Perform 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 with a 5-minute slow walk to cool down.

Day 7: The 12-3-30 Workout

• Total workout time: 40 minutes
• Start with a 5-minute brisk walk to warm up. Set the treadmill to an incline level of 12 and a speed of 3.0 mph, and walk for 30 minutes. Feel free to adjust the incline if needed. Lower the incline back down to zero, and cool down with a 5-minute slow walk.

The Bottom Line

Incorporating this 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 healthcare provider before starting any new exercise routine.