How Long Should You Walk on a Treadmill Per Day? | (2023)

How Long Should You Walk on a Treadmill Per Day? | (1)

Set a goal of walking on the treadmill for 30 minutes a day, and gradually increase the intensity and duration of your workout for even greater results.

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Whether you're looking to lose weight, improve heart health or boost your mood, walking on a treadmill can be an effective way to reach your goals. Just 30 minutes a day is a good place to start, but in time you might find yourself wanting to walk even more.



Set a goal of walking on the treadmill for 30 minutes a day, and gradually increase the intensity and duration of your workout for even greater results.

(Video) How Many Miles to Walk to Lose Weight on a Treadmill?

Benefits of Treadmill Walking

The Physical Activity Guidelines for Americans recommends getting 150 to 300 minutes of moderate physical activity per week, or 75 to 150 minutes of more vigorous activity. You can enhance the health benefits even more by walking up to 60 minutes a day. You may also choose to combine moderate and vigorous activities throughout the week.

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You'll likely enjoy numerous benefits with a regular walking routine, according to the Mayo Clinic. You can lose or maintain weight, decrease the risk of heart disease and type 2 diabetes, reduce blood pressure and strengthen your bones and muscles. Expect improved balance and coordination, plus an elevated mood, the more you lace up your walking shoes.


The benefits of treadmill walking may extend to the workplace, too. In a small study published in February 2014 in the journal PLoS One, employee participants traded chairs for treadmills at their financial services company. The 12-month study sought to examine how the availability of treadmill workstations affected employees.

At the conclusion of the study, the results suggested that the introduction of treadmill workstations had a significant positive effect on employees' physical and work performance. They increased their total average daily calorie burn by around 74 calories as a result of adding treadmill walking to their day. The quality and quantity of their work, as well as their interactions with coworkers, also showed improvements.


Burn Calories as You Walk

If you're looking to lose weight, walking on a treadmill will help you burn calories to meet your goal. The calorie burn depends on your weight and walking speed.

For example, a 155-pound person walking at 3.5 mph will burn about 149 calories in 30 minutes, according to Harvard Health Publishing. Increasing the speed to 4 mph boosts the calorie burn to about 167 calories for that same person.

(Video) How Long [And Often] To Run On a Treadmill? (To See Results)


To lose a pound of fat, you'll need to burn more calories than you consume each day. Cutting about 500 calories a day will help you lose about 1 pound per week, according to MedlinePlus. You can achieve that calorie deficit through a combination of exercise and a healthy diet.

Aim for a diet rich in lean proteins, whole grains, fruits and vegetables, with limited fats and added sugar. Simply eliminating sugary drinks and alcohol, swapping out unhealthy snacks for nutritious options and controlling portion size are just a few of the ways to cut your calories.



Add Intensity to Your Workout

With a more intense treadmill workout, you'll increase your calorie burn even further. For example, you can add an incline to use more of your muscles and boost caloric needs, explains Harvard Health Publishing. Increasing the speed of your walking or adding short periods of running will also help you add intensity to your workout.

In fact, brief bursts of more vigorous exercise mixed with recovery periods is an effective way to burn more calories. Known as high-intensity interval training (HIIT), this type of workout increases the oxygen demands on your body, says the American Council on Exercise. As a result, you'll have an increased caloric expenditure both during and after your workout.


(Video) Here's What 30 Minutes of Walking on a Treadmill Does For Weight Loss

For a treadmill HIIT workout, space out your interval and recovery periods evenly. Here's one possible HIIT routine:

  1. Start with a quick warm-up of moderate-paced walking for about three to five minutes.
  2. Jog or run for 30 seconds.
  3. Walk for 90 seconds.
  4. Repeat several times for a total of 20 to 30 minutes.

You can perform longer intervals and shorter recovery periods as you build up endurance or to mix up your routine. Traditional Tabata-style training, for example, includes 20 seconds of intense effort with just 10 seconds of recovery time in between.


HIIT should be challenging enough that you're left breathless at the end of each work interval. On a scale of 1 to 10, where 1 is the lowest intensity and 10 is the highest, HIIT should be performed at a level of 8 or higher for 30 seconds or less, says ACE. The same is true of Tabata training. It's the extreme intensity and short duration of the efforts that distinguishes this form of training from other types of vigorous workouts.

Read more: This Tabata-Inspired Workout Blasts Fat in Just 4 Minutes



(Video) What Happens to Your Body When You Run On a Treadmill Every Day

Trim Fat With the Treadmill

Burning calories on the treadmill will not only help you lose weight, but also eliminate dangerous fat around the internal organs of your midsection. This visceral fat — different from the fat you can pinch with your fingers — is concerning, due to its link with a variety of health problems.

Impaired insulin regulation, increased risk of heart disease and high cholesterol are just a few of the issues linked with visceral fat, according to Harvard Health Publishing. Note that you cannot spot-reduce belly fat or any other fat by walking on a treadmill, but you'll be burning overall body fat.

If you're unsure whether visceral fat is a problem for you, you may wish to evaluate your own abdominal obesity risk factors. One simple, inexpensive method is to measure your own waist circumference. Here's how:

  1. Take off your shoes and stand with your feet together.
  2. Exhale fully.
  3. Using a flexible measuring tape, measure your waist at the navel with a bare belly.
  4. Write down your measurement to the nearest one-tenth of an inch.

For men, a waist circumference of 37 inches and below is considered a low risk. For women, it's 31.5 inches. High risk is considered 40 inches and above for men, and 35 inches and above for women.

Read more: What Is a Good Body Fat Percentage?

Add Strength Training

Although you can achieve your weight-loss and health goals with treadmill walking, consider adding at least two days of strength training a week. As you add muscle, your body will become more efficient at burning calories. The added muscle may also help you improve your balance and bone strength, resulting in stronger treadmill workouts.

Strength training can include dumbbells, barbells, weight machines and resistance bands. You can also incorporate body-weight exercises such as squats, lunges, push-ups, pull-ups, planks and abdominal crunches.

The Physical Activity Guidelines for Americans recommend strength-training all major muscle groups at least twice a week. You can either perform total-body training sessions, or break up your workouts over multiple days and isolate different muscle groups.

Take time to rest, too. One full day off from exercise will help your body recover and let your muscles grow. You can make it an active rest day by performing light activities, such as a slow treadmill walk. Perhaps take the opportunity to get outdoors for a light hike — the fresh air might do you some good.


(Video) 10 Surprising Benefits of Walking on a Treadmill



How Long Should You Walk on a Treadmill Per Day? | ›

Benefits of Treadmill Walking

How long should I walk on a treadmill per day? ›

Frequency: Once you are used to treadmill walking, you can do it every day of the week. Walking at a brisk pace for 30 to 60 minutes most days of the week, or a total of 150 to 300 minutes per week, is recommended to reduce health risks.

How long should you walk on a treadmill for results? ›

A 30-minute steady-state workout is a great place to start when it comes to treadmill walking for weight loss, better physical health, and improved mental health. A lot of good can happen in 30 minutes.

What is a good speed to walk on a treadmill to lose weight? ›

Speed Matters When Walking for Fitness

If you're walking for your health, a pace of about 3 miles per hour (or about 120 steps per minute) is about right. That's a 20-minute mile. To walk for weight loss, you'll have to pick up the pace to 4 miles per hour (or 135 steps per minute), a 15-minute mile.

How long should you walk on the treadmill to lose belly fat? ›

Try to put in at least thirty minutes on a treadmill every day, and you'll start noticing results very soon. Yes, treadmills are that good when it comes to burning belly fat.

What is the 30-minute treadmill rule? ›

All you have to do is set your treadmill to an incline of 12 (or a number that feels steep to you), set your speed to 3 miles per hour and walk for 30 minutes.

How much treadmill a day is good? ›

150 minutes of moderate or 75 minutes of intensive aerobic activity per week is suggested to maintain your current weight. Going for a brisk walk or jog on the treadmill 3-4 times a week for 30-45 minutes will be enough to stay healthy and fit.

Is walking on a treadmill as good as walking outside? ›

Research has found that you actually burn more calories walking outside than on a treadmill, as you must walk over uneven surfaces, up and down hills, as well as deal with factors like the wind. 10 All of this makes your muscles work harder, which means you burn more calories.

What happens if I do treadmill daily? ›

Without enough time for rest and recovery, you can sustain an overuse injury due to the repetitive motion of the treadmill. Overuse can quickly happen as you're using the same muscles and joints. Overuse injury may lead to muscle tears, chronic knee pain, or other issues.

What is the best time to do treadmill? ›

In the afternoon and evening, your reaction time is at its quickest, which is important for exercises like high-intensity interval training (HIIT), or speed work on the treadmill.

What is the best walking workout on a treadmill? ›

The 30-minute workout is simple: Set your treadmill to a 12% incline and the speed to 3 miles per hour, then go. An easier version geared toward beginners calls for the first 15 minutes at a 2.5% incline and the second 15 minutes at an 8.5% incline. “The 12-3-30 workout is a fantastic workout as well,” Bulay said.

How do you burn the most fat on a treadmill? ›

Whether you're doing interval training or not, it's important to run your absolute fastest or ramp up your incline to your hardest point at least a few times during your routine. This will get your heart rate up, which is essential for burning fat.

Can walking on a treadmill flatten your stomach? ›

30 to 60 minutes of moderate-intensity exercise (biking, walking on a treadmill, etc.) may help burn abdominal fat, as Harvard Health pointed out.

Can you lose weight by walking on a treadmill everyday? ›

If you're looking to lose weight, walking on a treadmill can be a great place to start. Walking is low-impact, helps burn calories, and can be done almost anywhere, particularly on a treadmill when life gets in the way, and you don't have time to hit the road.

Is 15 mins of walking on treadmill enough? ›

Is 15 Minutes too Little? Lower-intensity exercise of fifteen minutes on the treadmill is an excellent starting session and can generate several health benefits. You may notice improvements to your sleep, mood, and overall health after one to two weeks of 15-minute sessions three times a week.

Is walking on a treadmill 10 minutes a day good? ›

A quick 10-minute workout can boost your metabolism for up to 12 hours. Also, walking can even help those who are already affected by some ailments. A treadmill interval workout is a great way to get your health back on track, shed weight, and perhaps even being able to reduce medication intake.

Is 20 minutes on treadmill enough? ›

Generally, a 20-minute treadmill workout can help you burn the same amount of calories you would in a 50-minute session of continuous training. This is due to the greater afterburn effect of HIIT. Be sure to customize HIIT to meet your fitness goals and incorporate strength training throughout the week.


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