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The Best 30 Minute Treadmill Workouts For Weight Loss

featured image - treadmill

You’re here because you’re looking for the best 30 minute treadmill workouts for weight loss. You’ve made a commitment to losing weight, and you love going on the treadmill. We understand. As Sports Samurai, we’ve recently fallen in love with the treadmill too (we used to prefer the cross trainer!).

A good treadmill workout will not only help you lose weight but will also be enjoyable. And that’s what we’ve produced in this article.

30 Minute Treadmill Workouts For Weight Loss

Let’s get started…

Our 30 minute treadmill workouts for weight loss

We’ve produced 3 different workouts for our list. They’re all different, but all equally as enjoyable. Pick whichever one works for you!

Speed workout

This workout routine is designed to increase your running speed as well as helping you increase your metabolism through intensity spikes. The short bursts in speed will force your body to use every muscle group in your body. You will be running most of the time during this speed workout.

Running might be a struggle for some people. That’s why we created core training for runners, so you can improve your core and make your running experience easier.

Your metabolism will be kept high throughout this workout and for hours after. A perfection addition to our 30 minute treadmill workouts for weight loss list!

Warm-up

The warm-up consists of a walk as well as a light jog.

Start by walking for 1 minute at a slow speed. Then carry on to light jogging for 4 minutes at a slightly faster pace.

Speed session

Now that you’re warm, let’s get into the workout.

First Sprint: Run for 1 minute at 6.0 mph. It’s important to monitor your RPE during this session (click here to learn more about RPE). Keep your pace manageable. Then, sprint for 30 seconds at 8.5 mph.

Second Sprint: Run for 1 minute at 6.0 mph. Then, sprint for 30 seconds at 8.5 mph.

Third Sprint: Run for 1 minute at 6.0 mph. Then, sprint for 30 seconds at 8.5 mph.

Fourth Sprint: Run for 1 minute at 6.0 mph. Then, sprint for 30 seconds at 8.5 mph.

Walk: Walking for 3 minutes at 3.5 mph.

Repeat the speed session three times, decreasing the walking duration by 1 minute after each cycle.

Pro Tip: If you’re unable to run at 6.0 mph or sprint at 8.5 mph, consider reducing these speeds. As long as you’re working hard, these speeds don’t have to be matched. They are just guidelines.

Strength workout

If you’re looking for a tough workout, this is perfect for you. With its incline running session, this workout builds strength as well as helping you lose weight. Strength workout is one of our most favourite 30 minute treadmill workouts for weight loss.

You’ll be running consistently throughout the session. The rise in the incline level will give your body the spike it needs to lose weight.

Infographic - 30 minute treadmill workouts for weight loss number 2

Warm-up

Start the warm-up session by walking for 1 minute slowly and then proceed to a light jog for 4 minutes.

Incline run

2% incline: After your warm-up, run at 6.0 mph for 3 minutes at 2% incline.

4% incline: Carry on running at 6.0 mph for 3 minutes at 4% incline.

6% incline: Carry on running at 6.0 mph for 3 minutes at 6% incline.

8% incline: Carry on running at 6.0 mph for 3 minutes at 8% incline.

Walk: Bring the incline angle back to 1.0% and walk for 3 minutes at 3.5 mph.

Repeat this 2 times for an effective 30 minute treadmill workout for weight loss.

Cardio workout

This is a perfect weight loss workout. It’s designed to trigger the body’s metabolism even long after the workout is finished.

Warm-up

Warm yourself up by walking for 1 minute as usual. Then carry on to light jogging for 4 minutes.

Endurance session

First section: Begin the session with a run at 7.5 mph for 1 minute. Then proceed to a sprint at 9.0 mph for 30 seconds.

Second section: After the sprint, jog at 5.0 mph for 2 minutes. And then sprint again for 30 seconds at 9.0 mph.

Third section: Jog for 2 minutes at 5.0 mph. And then sprint for 30 seconds at 9.0 mph.

Fourth section: Jog for 2 minutes at 5.0 mph. And then sprint for 30 seconds at 9.0 mph.

Fifth section: Finish with a jog for 2 minutes at 5.0 mph.

Repeat 2 times.


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How often should you do these 30 minute treadmill workouts for weight loss?

It’s recommended that you do them a maximum of 3 days a week. The reason why we say a maximum of 3 is because HIIT training (such as this), is tough. You need your body to recover, and so rest days are important.

It could be less than this, if you’re doing other workouts, such as home workouts or workouts in the gym. Pick the number that you’re comfortable with and still achieving your goals.

What are the benefits of doing these treadmill workouts for weight loss?

  • You burn more fat. The afterburn effect will kick your body’s metabolism rate into overdrive and continue to burn calories after any of these workouts are complete
  • You’ll have a healthier heart. High-intensity training work out your heart and increases your stamina and endurance

How many calories does 30 minutes on a treadmill burn?

This is a good question. It depends on a number of factors, including your current weight, and how intense the workout is.

If you’re light and walking slowly on a treadmill, you may burn around 100 calories in 30 minutes. However, if you’re heavier, and doing one of our 30 minute treadmill workouts for weight loss, you could burn 300 to 400 calories in 30 minutes.

How long is a piece of string? The same answer applies here!

What is the best speed on treadmill to lose weight?

The optimum speed for you is the speed you’re capable of running. You don’t want to risk any sprain or injury, so choose what works for you. Push yourself, but don’t be silly. That’s all we ask!

Best speed for 30 minute treadmill workouts for weight loss

Conclusion

Our 30 minute treadmill workouts for weight loss will do wonders in helping you lose weight and achieve your fitness goals. However, as you know, the key to losing weight is consistency in your training and your diet.

Pro Tip: Don’t feel upset if our 30 minute treadmill workouts for weight loss are too intense for you. If they are, reduce the speeds or incline levels to where you’re comfortable. And build up to where we’ve recommended.

What did you think of our 30 minute treadmill workouts for weight loss? Do you do similar workouts, or do you do completely different workouts? Let us know in the comments section below.


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