Challenge your body by changing the workout throughout the week with harder days alternating with easier days. You can modify this schedule to fit our own lifestyle. You can add in rest days as needed, but it is best not to have more than one rest day in a row.
If you can't schedule enough time on the treadmill, add one or more non-treadmill 15-minute walks throughout the day.
Heartrate Zone Calculator: Use this calculator to see what your pulse rate should be in order to be in the right intensity zone. Most treadmills have pulse monitors built into them, either in the hand grip or an ear clip, and some will calculate these zones for you. You may also be able to pair a wireless chest strap heart rate monitor with your treadmill for the best accuracy.
Weekly Treadmill Walking Plan
Monday: Fat-Burning Walking Workout: Start the week right with 60 minutes of this fat-burning workout. You will burn between 300 and 400 calories depending on your speed and weight. You can break this workout into two sessions of 30 minutes if you can't set aside a continuous hour.
Tuesday: Health Walk: You put in a great effort on Monday, so today you will take a 30 minute walk at an easier pace for your cardio exercise, at a heart rate of 50-60% of maximum. This is the minimum recommended per day to reduce health risks such as diabetes and heart disease. Use this workout to concentrate on your walking posture and technique. This will help you speed up in your more vigorous workouts. Follow up your treadmill session by working your upper body with dumbbells or exercise bands.
Upper Body Workout
Wednesday: Treadmill Hill Workout: You can burn more calories per minute when using the incline feature of your treadmill. If your treadmill has pre-programmed hill workouts, choose one to use today. You can choose a steady climb or hill intervals. Because you will be working harder, aim for 45 minutes and get in at least 30 minutes of hill work, with your heart rate in the fat-burning zone of 60-70% of your maximum heart rate.
Thursday: Health Walk: 30 minutes at a moderate pace. Follow it up with Abdominal-Core Workout exercises.
Friday: Speed Intervals Workout: Most treadmills come with pre-programmed workouts that include going faster at a challenging pace, then slowing for two minutes to catch your breath, and again speeding up. Intervals of 30 seconds to one minute fast, with two minutes of recovery, can burn through calories. Choose one of these today and aim for a 30 to 45 minute workout. If you are comfortable jogging, you can alternate jogging for your speed interval and walking for the recovery interval. If your treadmill doesn't have a speed interval program, vary the speed yourself using the formats for our Economy Speed Walking Workout.
Saturday: Distance Workout: Aim for an hour or more of walking on the treadmill at a comfortable pace. You may want to catch up on video while you walk. Or, take your walking outdoors for the day and walk in a park, along a greenway, shopping or exploring. Wear a pedometer or track you mileage so you can balance how many activity calories you are burning with any weekend diet splurges that may be planned.
Sunday: Active Fun and Stretching: Put your walking legs to work just enjoying an active day with friends and family. Use our Warm-Up Stretching Routine to loosen up. Experiment with other activities such as bicycling or swimming, which will exercise different muscle groups from walking. The goal today is finding joy in moving and being alive.
Repeat the treadmill workout week pattern. Explore the different pre-programmed workouts on your treadmill for variety on the hill workout day and the speed interval day.
If you haven't been walking regularly for fitness, you may need to start off with shorter treadmill sessions and build up your time each day. Achieve 60 minutes per day of activity by adding 15-minute walks throughout the day as needed.
To lose weight with exercise, you also need to control the amount that you eat. Start a sensible diet and use a food diary to be honest with yourself about your calories eaten. Use the free Calorie Count web site and app to log your calories eaten and exercise calories burned.
If you burn 300 more calories per day than you eat, you can expect a weight loss rate of one pound per week.
Week 3 and Onward
Modify the weekly schedule to fit into your lifestyle. Work on your walking form, especially using our tips on how to walk faster so you can burn more calories within the same workout session.
Wishing you weight loss success on the treadmill!