The Treadmill Workout For Weight Loss That Keeps Things Interesting

Man on treadmill
(Image credit: Getty Images / Edwin Tan)

Think of a treadmill and many people think of pounding the belt for as long as it takes to break a sweat, burn some calories and shake off the cobwebs. But that’s not the only way to get a great workout in.

Aaron Breckell is a level 3 CIMSPA-registered personal trainer working at supplement brand Innermost. He’s created a circuit that makes the treadmill the star of the show, while incorporating functional movements as well.

“It’s a great session to improve your general fitness levels but it also smokes calories making it a great option for fat loss,” says Breckell. “All you need is a treadmill and a dumbbell. What’s more, it will take no more than half an hour.” Breckell has factored in time for a warm-up as well – a good job too because the workout begins with sprinting. This gym warm-up routine will do the job and takes less than 10 minutes.

For more great sessions, try one of these treadmill workouts or this treadmill workout plan. And if you’re looking to improve your home gym, browse our selection of the best treadmills and the best dumbbells.

Treadmill Workout For Weight Loss

This session is formatted as a five-move circuit. Do each exercise for 30 seconds, rest for 30 seconds, then go on to the next exercise. Complete four rounds in total.

1 Treadmill sprint

Time 30sec Rest 30sec

Set the treadmill to a challenging speed and run for 30 seconds. This should leave you completely breathless.

2 Goblet squat

Woman performs goblet squat holding dumbbell

(Image credit: Getty Images)

Time 30sec Rest 30sec

Stand with your feet hip-width apart, holding a dumbbell by one end in front of your chest. Bend your knees and push your hips back to lower, keeping your chest and head up. Descend until your thighs are at least parallel with the floor. Drive through your heels to rise. 

3 Press-up

Time 30sec Rest 30sec

Get on your hands and feet, with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels. Bend your elbows to lower your chest slowly to the floor, then push back up to the start.

4 Treadmill walking lunge

Time 30sec Rest 30sec

This is a real quad burner. Set your treadmill to a slow walking speed and perform walking lunges, bending your knees to close to 90°. If you’re not confident or you’re feeling fatigued towards the end of the session, perform lunges off of the treadmill for 30 seconds instead.

5 Incline treadmill walk

Time 30sec Rest 30sec

Set a steep incline and the speed to a fast walk. Concentrate on using your glutes to power each stride.

Lucy Gornall

Lucy is an experienced health and fitness journalist, and was formerly health editor for TI Media’s portfolio of women’s titles. Lucy qualified as a level 3 personal trainer with Train Fitness in 2016, and also holds qualifications in pre- and post-natal fitness, as well as in nutrition for exercise.