How To Lose Belly Fat on Treadmill Running?

Sick of that stubborn belly fat? Well, you don’t have to stress about it anymore because we will tell you how to lose belly fat on the treadmill.

Several people have this misconception that treadmills are great only for a cardiovascular workout.

But, adopting a treadmills routine and a calorie-smart diet, the most stubborn belly fat can be burnt. Imagine having the flat stomach you always wished for, just using a treadmill!

Keep in mind that starting slow is the key. A lot of beginners are very enthusiastic about getting rid of belly fat but they end up over-training. Over-training can lead to injuries.

Hence, starting slow and then increasing the pace is the best strategy when it comes to using a treadmill for burning belly fat.


How Long Should I Run on The Treadmill To Lose Belly Fat?

Before we mention the best time duration for losing belly fat. It is important to understand that consistency is the key when using a treadmill to lose belly fat.

Typically, running on a treadmill for about 30 minutes consistently is a good practice for losing belly fat.

Here are some steps that will help you manage the time:

Step 1: Walk for a couple of minutes

First, walk for a couple of minutes to warm up and prepare your legs for a consistent run. This will prevent any shocks or injury.

Step 2: Ensure a consistent run for 30 minutes

After warming up, you must run consistently for 30 minutes straight. This will increase the heart rate, and metabolism and will lead to fat burn.

A beginner might have trouble running for 30 minutes straight. Hence, the best practice is to start slow and then increase the speed according to your stamina.

In short, a good 30-minute run on the treadmill is your way to go for burning that stubborn belly fat.

Later, a 15–30-minute low-intensity walk can be added to the 30-minute workout for better results but it is optional.

How long does it take to burn belly fat using a treadmill?

The answer to this question varies from person to person and body to body. Some people see results pretty quickly while others may take a longer time duration to notice the difference.

All the people who work out or intend to lose belly fat are very keen on seeing progress but again, the key is to stay consistent and determined.

Once you lose consistency and determination, all the hard work will go to waste.

Typically, within 3-6 weeks people start noticing a difference in their lower belly pooch.

But if someone does not see results even after 6 weeks then don’t worry, and keep working hard.

The results will eventually show but make sure that a nutritious diet intake is followed.

How To Lose Belly Fat On a Treadmill?

There are multiple ways and methods that can be followed to target the lower belly pooch with a treadmill.

The three most common and promising methods are:

Moderate Intensity Workout

All those individuals who are new to the world of working out but intend to get rid of belly fat should get started with a moderate-intensity workout.

A moderate-intensity workout on a treadmill is one that is started by warming up for 10 minutes at a moderate intensity and then increasing the pace for about 20 minutes. The total time of the workout becomes 30 minutes.

Later, a 30-minute on or off treadmill walk can be added to the previous 30 minutes.

The total time of working out becomes 60 minutes.

This is great for beginners because they usually are not habitual of high-intensity workouts.

Moderate intensity workouts are easy to be consistent with and they also show the desired results.

Incline Workout

Treadmills have an incline feature that allows you to add resistance to your workouts.

This means, that you will be working out harder and will burning more calories.

Once the beginners have gotten used to the moderate-intensity workout, they can add incline workouts to their routines.

Start by warming up for the first 10-15 minutes, then use the incline feature for the next 30 minutes.

Make sure that you work out with resistance for at least 30 minutes.

Since you are working harder, the time duration is reduced as compared to the moderate-intensity workout.

In the incline workout, the heart rate tends to increase more.

High-Intensity Interval Workout

Another extremely popular treadmill workout is the High-Intensity Interval Workout.

In this, you run at a high intensity for a short interval and then slow down for a longer interval to catch your breath.

So, for 40-60 seconds you may workout at a high-intensity interval workout and then you may take a longer interval of 1-2 minutes.

The total time duration for the High-Intensity Workout is 30-40 minutes depending upon your stamina. However, try to do a little more than 30 minutes.


To be consistent with the workouts, it is best to set up a routine on your calendar.

To create your routine, mark your calendar with three consecutive weeks in which you plan to carry out the workout.

For the first week, you can follow the moderate-intensity treadmill workout.

During the second week, you can follow the incline treadmill workout and in the third week, you can follow the high-intensity interval workout.

There are some people that may want to follow the same method of working for the entire three weeks.

After the completion of three weeks, you can start over the entire process and you will see noticeable differences.

Once you have lost belly fat, it is extremely important to maintain it as well.

Hence, even after the intense working out for three weeks, you must work out every other day for maintenance.

Treadmill operation

Treadmill operation is pretty straightforward. The front section of the treadmill has all the control buttons.

The digital display shows the time, calories burnt, and even heart rate in some machines.

Use the controls to adjust the speed settings. You can increase or decrease the speed according to your desire.

Treadmills come with a number of different programs such as different workout routines.

By looking at the user manual, you can pick out a suitable feature or program.


Now, if we talk about time, then the time varies for different types of treadmill workouts.

Let’s have a look at the three most popular ones.

Type of Workout Total Time for Best Results
Moderate intensity workout 10 minutes warm-up

20 minutes moderate-high pace workout

30 minutes on or off treadmill workout

Total time: 60 minutes

Incline Workout 5-10 minutes warm-up

30-35 minutes incline workout

Total time: 40-45 minutes

High-Intensity Interval Workout High-intensity workout: 40-60 seconds

Interval to catch breath: 2 minutes

Total time: 35-45 minutes

Meal Plan

It is extremely to work out but it won’t be very effective if you don’t set up a meal plan for yourself.

Cut out sugar

The first thing that you need to do is to cut out sugar from your diet. No more cookies, sugary drinks, cakes, and junk food.

Once you cut out sugar from your diet, you will stop having sugar cravings as well.

Track your diet

Secondly, you must take a diet with a calorie deficit. A calorie deficit diet is one in lesser calories are consumed relative to the calories needed for body maintenance.

Once the number of calories entering your body is reduced, the body will automatically start burning the deposited fat for energy.

Eat more proteins

Proteins are capable of providing your body with the needed energy but without bombarding your body with a lot of calories.

Eating more proteins means that lesser calories are entering your body without compromising on energy.

Eat fiber-rich foods

Fiber-rich foods have numerous benefits. They tend to improve the digestive system and also contribute to weight loss.

They say you are, what you eat. Hence, to remain healthy, it is extremely important to eat healthily. Eating healthy and nutritious along with a daily workout plan will get rid of the belly fat faster.

Age Factors

People who are older than 70+ may have trouble walking or running on a treadmill at a high pace. Hence, a low pace workout for a shorter period of time is good for them.

For the young and the middle-aged, the treadmill is perfect workout equipment that keeps the entire body healthy and active.

However, people suffering from injuries or any mobility-related diseases should avoid treadmills as they can worsen their condition.


Belly fat if not taken seriously can end up being a cause of a number of diseases in the long term including heart diseases, diabetes, insulin resistance, fatty liver disease, and many others.

A treadmill is beneficial because it is great for cardiovascular exercise.

It keeps all the muscles of the body active and strong. Also, it can be used to get rid of stubborn belly fat.

Benefits of Treadmill
Easier to Use As compared to other exercise equipment, a treadmill is much easier to use.
Custom programs It comes with custom programs that can be used to achieve desired results.
Multiple users One treadmill can be used by multiple users and its use doesn’t have to be restricted to just one person.
Provides data The display of the treadmill provides data on which the rate heart, burnt calories, time duration of exercise, and other information.
Burns calories faster A treadmill allows the burning of calories faster than other exercise equipment.

What to do

While you are working out on a treadmill, you must do the following:

Stay hydrated

Make sure that you drink enough water when working out because body sweats and dehydration can be very uncomfortable.

Be consistent and determined

To achieve your goal of a flat stomach, you must be consistent with your workout routine.

Otherwise, it won’t be effective and the effort of a few days will go to waste without showing any noticeable differences.

Wear high-quality and comfortable shoes

Since you will be running and walking a lot, make sure that the shoes you wear are comfortable and of high quality.

You don’t want to end up with foot sores and a broken pair of shoes.

Wear thick socks

Your feet will sweat a lot, thick socks will absorb the sweat and will prevent any feeling of discomfort.

You will be able to continue to work out without any disturbance or discomfort.

Make sure that the machine works well

Lastly, before you start working out, make sure that the machine works well to avoid any accidents or injuries.

What not to do

While you are working out on a treadmill, you must not do the following:


Over-training may seem like it will help in achieving the desired results faster but it ends up causing injury.

Be in-consistent

Do not be inconsistent when you are trying to lose belly fat.

What cardio burns the belly fat fast?

Running and walking are two cardio exercises that burn the belly fast really fast.

Hence, the treadmill becomes good exercise equipment for losing belly fat fast. Being consistent on a treadmill can help lead to faster weight loss and belly fat burning.

What causes lower belly fat?

There are several causes of lower belly fat. Some of them include a poor diet, lack of sleep, and lack of exercise.

Some women may experience lower belly fat due to Poly-cystic Ovarian Syndrome. Insulin resistance in some people also leads to lower belly fat.


Treadmills are effective exercise equipment that can be used to achieve a flat belly.

It helps in burning calories faster and is easier to use as compared to other equipment.

A treadmill also allows you to use multiple custom programs for different results.


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