Effective Treadmill Workouts for Overweight Beginners [Gives Visible Weight Loss Results]

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What are the best treadmill workouts for overweight beginners or obese people to burn fat and get in shape? For overweight beginners, the treadmill can be a great way to start exercising. But how do you make sure you get the most out of your workout routine and live with a healthy body size and weight? Read on to learn about the best tips and tricks for creating an effective treadmill workout routine for overweight beginners.


Is treadmill good for obese person?

Is treadmill good for overweight person? Treadmill is one of the tool for cardio running and walking exercise for weight loss, It is an excellent way to burning more calories and losing weight while at home. Being obese and overweight is a greater health concerned these days because it leads to risk of heart disease, stroke, and death. People have followed a customized treadmill weight loss program and have achieved healthy shape and health. If you are not sure if a treadmill running or walking workout for weight loss is best for you, meet a certified personal trainer. Research has shown that if you combine treadmill workout and strength training, you experience significant weight loss and overall health.


Why treadmill is best weight loss machine for overweight beginners?

If you have your BMI index above 25, you are overweight, or obese. The reason why losing weight is good to go on treadmill are:

1.     Anyone can use a treadmill year round without restrictions

2.     A treadmill is best cardio machine to lose weight without losing your favorite TV shows. You can get treadmill that has TV screen and streams Netflix movies

3.     Treadmills are safer for beginners, because they come with handle bars or handrails for fat people with poor stability or posture.

4.     Treadmills are also available everywhere. If you are tight on budget and can’t afford one, you can try a treadmill at the gym.

5.     Overall, treadmill workouts reduce risk of stroke, heart diseases, improved your sleep and shape.

How to make Treadmill Workouts for obese Beginners effective

how to create a fitness plan for treadmill workouts for overweight beginners

1. Understanding Your Goals

Before beginning a treadmill workout for overweight beginners, it’s important to have an understanding of your goals. Ask yourself: What do I hope to achieve using a treadmill? Heavy people want to lose weight obviously, but when do you want to see visible result? I want to walk on treadmill and shed 2-pound belly fat in 2 weeks sounds like an achievable goal.

If you plan to finish 5 miles per day, you have to can’t do that the first day using a treadmill. You must start with a small number, and train yourself up to the capability of walking 5 miles per day. For example, you can plan on completing a single mile on treadmill per day, then you go to 2 miles each day, and keep up until you are able to log steps needed to cover 5 miles per day.


2. Check your capabilities

Being overweight is not easy. Excess fat places a lot of load on your feet and that makes physical activity as walking very strenuous. You must therefore have to make sure you are able to get the exercise done.

Whatever the case, you must start from somewhere. It is important to ask: What level of intensity and duration you comfortable with and which physical activity suits might ability.

Walking is a low impact exercise and the best place to start when you are suffering from excess body fat. If your health is of great concern, consult your doctor and see if you are fit for fast walking, jogging or running on a treadmill. You will need to check how fast your treadmill goes.


3. Customize your treadmill workouts

Besides focusing on small, attainable goals at a comfortable pace, it is important to customize your treadmill incline workouts as well.

Treadmills can come with different incline levels to give you an extra challenge and continuously progress your workouts. Keep in mind that everyone’s body is different, so it’s important not to compare yourself to others or set unrealistic goals.

Take the time to find the right incline for you, and be sure stay consistent with your treadmill workouts for overweight beginners.


4. understand your own limits.

Overweight individuals may need to start with short intervals of walking or jogging, as opposed to running long distances. This will decrease the strain on their joints and help them get used to the fitness regimen.

With time and determination, however, fat people can slowly increase the duration of their treadmill workouts and eventually start running too.

Being realistic with your goals is key and progress should be measured over time.

Proper nutrition also plays an important role in helping overweight individuals achieve their desired results, so it’s important to pair a treadmill workout with a healthy eating plan.

Keep in mind that everyone’s body is different, and it’s important not to compare yourself to others or set unrealistic goals; focus on small, attainable goals at a pace that is comfortable for you.


How to get started with a Treadmill Walk Plan For Overweight Beginners

what treadmill workouts for obese people is good to losing weight


If you are new to treadmill walking for obese people, follow these tips and you will be amazed you can grow form walking or running 1 mile per day to completing 5 miles in one day.

You have not been working out before, and that period of inactivity might have lowered your fitness level.

1.     Start your treadmill fat burning workout slowly

So, you are going to start slow on your treadmill and gradually increase your treadmill speed. Consider beginning your weight loss treadmill workout with a lower speed, such as 2 mph and increasing the velocity in increments of 0.5 mph until you reach a comfortable pace.

2.     Start with brief treadmill workouts

Additionally, consider setting a timer for an amount of time you can easily manage, such as 10 minutes for a beginner treadmill workout. Consistency may earn you the ability to cover 3 miles in a pretty short time. As time goes on, you can increase the duration of your treadmill workout by gradually increasing the amount of running or walking time for weight loss.


3.     Begin exercising on flat treadmill surface

Start with zero incline, walk of run on it to warm up, until you are easy going with it. To work more muscles and burn more running and walking calories for weight loss, gradually raise the treadmill elevation to 2 %, and then to 3% and then to 5 percent as your ability grows.




How to sustain a Treadmill workout Routine for obese

A structured treadmill routine for an overweight beginner should focus on consistent, low-intensity cardio exercises that gradually increase in intensity and duration.  Most often, many gat guys just quit in few weeks and complain they are not seeing results.

If you quit so early, it means your goal was not effective or you lack motivation, Losing weight and getting a fit shape is a slow consistent process.

Most overweight people who see fat burning results often start slowly, with a brisk walk for a few minutes and then gradually increasing the treadmill speed. The truth is that treadmill exercises provide an easy way to burn belly fat when done consistently.

An effective treadmill workout routine is key for any overweight beginner on their journey towards weight loss and improved fitness.


1. Choose a good workout time and hold it for weeks

Don’t aim for 1 hour treadmill workout session when you can’t handle or be consistent with. Engaging in treadmill exercises for 30-45 minutes several days a week will help to increase the heart rate and reduce body fat.

Start by walking at an easy pace for 15-30 minutes each day, then gradually increase the time by five minutes per session over the course of a few weeks until you can comfortably walk for 45-60 minutes per session.


2. Keep moderate intensity for your treadmill weight loss exercise

Don’t vary intensity when starting out to lose belly fat. Stay consistent on a single level of challenge until, you are familiar and able to handle it comfort ably. As fitness levels improve, the treadmill routine can be further modified with interval training or incline workouts to challenge the body and burn more fat.

After a few weeks, start introducing more challenging exercises into your routine such as jogging or sprinting. Add small increments of difficulty to the workout by increasing the incline and speed to further challenge yourself and help maximize your results.


3. Do variety of treadmill exercises

Incorporating varying treadmill exercises to burn belly fat into your routine is a great way to get started on the right track and hike your calories burned per step. While treadmill walking might seem like a low-impact exercise, it can be surprisingly effective at targeting areas of body fat if you increase the speed and incline as your fitness level improves. Varying your treadmill workout can also help prevent boredom and help you stay motivated!

Besides treadmill exercises, adding more challenging activities like jogging or sprinting to your exercises can help you maximize your results and burn belly fat. Start slowly with small increments of difficulty and work your way up gradually in order to avoid injury. After a few weeks, challenge yourself and increase the treadmill incline and speed to further test your endurance and push yourself to reach your fitness goals.


4. Choose the best Treadmill for heavy people

A treadmill for obese person should have a high user weight limit to avoid overloading the motor and reducing the lifespan of the equipment. Most treadmills for big guys have weight capacities range from 250lb to about 500 lb. If you are going to shop for the best treadmill for heavy person, check its maximum user weight limit and compare it with your own body weight.

You are doing so to avoid being too heavy for the machine to carry. For example, if you are morbidly obese and weigh around 350 pounds, purchase a 400 lbs or 500 lb weight capacity treadmill. The bad news is that there are very few folding treadmills with 500 lb capacity available for small apartment. Most are heavy duty, large and can’t fit in a small home space.

A narrow foot print treadmill might be weak, shaky, and suitable for really overweight persons, with say 300 lb body weight. So you might consider going to the gym or nearby health club where you can find a treadmill for heavy weight individual.


5. Get an accurate calorie count

A calorie counter watch or a pedometer or fitness tracker can be handy if you want to check how much result you are getting each day. If you set your treadmill to 3 percent incline and run at 4mph for up to 30 minutes, how much calories are you sure to burn?

You see that you need a device to check or compute your calories burned per mile burned on a treadmill. It would help you know if you met your daily fitness weight loss goals or you are missing it.

Related: Can you be too heavy for a treadmill? 


6 DO your best to stay safe

You wont achieve anything like losing weight if you don’t prioritize your safety when working out. Excess weight can throw you down the floor when you miss step, and can also quickly exhaust you. You need to listen to yourself and know when to stop and rest. The treadmill handrails are there to offer you support, hold onto them when you get fatigued. The first safety rule is to avoid using a treadmill that can’t carry your weight. Keep treadmill safety key attacked and get a bottle of water around.


How to lose weight in 2 weeks on treadmill

If you are comfortable using a treadmill at home, and you have been working out for few weeks or months, run at 7.5 mph for an hour on your treadmill everyday and you will be burning up to 1000 calories per day. That makes it easy to slim your waistline, fat thighs, chunky arms. In 2 weeks or 14 days, if you keep it consistent, you can likely burn 10+ pounds fat off your body.



How to lose weight with treadmill workouts

Treadmill is a the best aerobic exercise machine that can help heavy people slim their body and get in healthy shape. Fat guys have used this cardio machine, together with weight loss dieting to achieve visible weight loss.

You have seen that you have to start your treadmill weight loss program with manageable workouts else you might get discouraged. You should not compare yourself with anyone else. Keep your efforts 100%


1. Treadmill HIIT workouts

HIIT – high intensity interval training is an exercise that involves alternating sets of low and high intensity, and rest. Reports has proven that treadmill HIIT can reduce body fat and burn more calories faster than other weight loss exercises. HIIT is done by altering 4 parameters – activity type, treadmill speed, treadmill incline and time.

  • You can alternate between walking, jogging and running on the treadmill and You can also alternate between slow, normal and high speed
  • Again, you can switch intensities by changing treadmill incline from lower, to medium and to high inclines.
  • Another parameter to alter for HIIT is time You can take short burst, or longer duration performing the same activity.


2. Include other weight loss activities

You can include other physical activities to your treadmill workout routine for obese beginners. If you are heavy weight body and keep walking or running on the machine, you might create stress on your knee joints, leading to overuse injury.

Moreover, including many exercises in addition to treadmill weight loss workouts reduces boredom and helps you stay consistent. A regular mix of exercises keep fat guys stick till the end when their goal is achieved.

There best way to vary your workouts to burn fat is not to do many exercises in one day. Experience fitness trainers recommend you complete one exercise per day. For example,

  • Monday – leisure walk
  • Tuesday – 20-30 minutes treadmill HIIT workout
  • Wednesday – treadmill light runs or jog plus weight lifting
  • Thursday – Pilates, normal treadmill walks
  • Friday – Treadmill HIIT for 20-30 minutes
  • Saturday – rest, walk leisurely, yoga

3. Include Uphill treadmill workouts

Adding treadmill inclines makes you body burn more calories, reduces fat faster and lets you lose weight in shorter time. If you including hills into your brisk walking or running treadmill routines causes you to make more efforts and your body works so hard to overcome the resistance.

Hills work your leg, muscles including hamstrings, glutes, calves and recruit them to burn more fat. In the same way as does high speed treadmill exercises, just an increase of incline by 0.5 % every minute can burn incredible number of calories. Entry level users can start with zero incline and aim for 4-5 percent inclination setting.

Related: benefits if treadmill walking for seniors


HIIT treadmill workouts for overweight beginners

What is the best HIIT treadmill workout for obese beginners then? Try this High Intensity Interval Training at home

  1. Walk on your treadmill – at speed of 2 mph for a duration of 10 minutes
  2. Switch to jogging. Set the treadmill speed to 4 mph and jog for a time of 1 minute
  3. Go back to walking. Walk at a moderate pace of 2 mph for up to 5 minutes
  4. Increase the treadmill running speed to 4 mph and jog again for 1 minute
  5. Decrease the speed back to 2 mph, walk for five minute (5 minute)
  6. Finally, double the speed up to 4 mph again, jog at this pace for up to 1 minutes
  7. Cold down by walking at 2mpg for 7 minutes


A sample HIIT treadmill workout for  obese beginners

  • Walk at 2mph for 10 minutes
  • Jog at 4 mph for 1 minute
  • Walk at 2mph for 5 minutes
  • Jog at 4 mph for a minute
  • Walk at 2 mpg for 5 minute
  • Jog again at 4mph for 1 minute
  • Finally, walk at 2mph for 7 minutes


A 30 minute treadmill workout for obese and overweight beginners – extreme fat burn

  • WARM up for by walking at 3mph for 4 minutes
  • JOG normally at 4mph for 3 minutes
  • RUN at 5mph speed for 1 minute
  • WALK briskly at 3.5mph for 3 minutes
  • JOG at 4mph pace for 3 minutes
  • RUN at 7mph speed for 1 minute
  • JOG at 4 mph for 2 minutes
  • RUN at 6 mph for 1 minute
  • JOG at 4mpg pace for 2 minutes
  • WALK quickly at 3 mph for 3 minutes
  • JOG at 4 mph for 3 minutes
  • RUN at 5mph for 1 minute
  • COLD down walking at 2.5mph for 3 minutes

Related: The best treadmills for tall People


Treadmill incline workout for overweight beginners

Is incline treadmill good for fat loss? Incline is one of the widely used ways to burn fat while using a treadmill. Fat people burn 30% more calories on an incline treadmill than on a flat treadmill running at the same speed. Treadmill elevation make your body to work harder to use more muscles.

How much incline should I do on a treadmill to lose weight? Setting an incline from 0-12 percent is ok if you can handle it. But at 3 mph speed, can a 12 percent incline in 30 minutes on a treadmill help you lose weight?

Yes, the 12-3-30 treadmill workout is an effective aerobic routine that gets your heart rate up to where you start to burn more fat. This 12-3-30 treadmill exercise is a treadmill incline workout that significantly contribute to weight loss with good weight loss diet.

How To Do 12-3-30 treadmill Workout for obese

First eat 45 minutes to an hour before doing the 12-3-30 beginner treadmill workout for obese. Usually, Many guys usually healthy carbohydrates and protein.

Warm up. Do pre-workout stretches to activate your muscles including glutes, calves, hamstrings and hips.  Spend the first couple of minutes walking on a flat–at 0% grade treadmill.

Set your treadmill to a 12% incline and walk at 3 miles per hour for 30 minutes. You need to start adjusting the incline gradually up to 12%, and potentially the speed to 3mph.

Don’t quite until the 30 minutes are up. Cold down and recover your muscles.



Wrapping up treadmill workouts for overweight beginners

We have given you the best right tips and tricks how to do beginner treadmill workouts for obese people and overweight beginners. Know that a treadmill is an excellent strategy to get in shape by burning calories and losing weight. Use our tips and tricks to create a customize obese treadmill workout plan that fits your overweight body needs. Make sure you start with a warm-up and end with a cool down, and try your optimum best to find the right running or walking speed for weight loss, treadmill incline, plus the right duration of your treadmill weight loss workout.  Don’t forget that varying your weight loss fitness routine are all key aspects of success. With a bit of effort to create a suitable, effective treadmill workout routine and stay consistent in it, you should be able to make steady progress towards achieving your fitness goals.


What are some good workout routines for obese people?

  • Walking
  • Modified push up
  • Stationary Bike riding
  • Squats and lunges
  • Weightlifting
  • Pilates and yoga


How many minutes of treadmill exercise should an obese person do?

Obese adults or overweight should maintain at least a 30 minutes of moderate intensity workout per day for at least 5 days to get fit, stay active and in good shape. (CDC)


How long should obese person walk on a treadmill?

An overweight person should aim to walk for 30 minutes on a treadmill each day. To start out, fat guys should start slowly with light, leisurely walk at a pace of 1.5-2 miles per hour for 10 minutes. This is enough to warm up the muscles, after then, work up with increase speed or incline for the next 15 minutes to 20 minutes.


How do obese people lose weight on a treadmill?

One way to lose weight on a treadmill is to make it challenging and energy demanding. To make your weight loss treadmill routine more challenging, add hills, Walk or run at an incline or higher speed and you  will  burns more calories.  Treadmill high intensity workouts also activates more muscles, which burn more fat and helps you lose weight.


What incline burns the most fat?

An an inclined raised between 12 and 40 percent will burn more calories. An elevation of 16-18 percent can burn close to 70 percent more fat than running on a flat treadmill surface.






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