Treadmill walking has long been a part of health and fitness, often used to warm up and as a gentle form of cardio. However, what many people underestimate is how effective it is for fat loss.
In this article, we discuss treadmill walking for weight loss. We cover why it works, the best treadmill settings, and how to build a routine to enhance fat loss.
Why Treadmill Walking Works for Weight Loss
Treadmill walking works for weight loss because it offers continuous energy expenditure at a low to moderate intensity. Weight loss happens when we enter a calorie deficit, consuming fewer calories than we expend, leading our body to burn stored energy and fat for fuel.
Treadmill walking provides an accessible and effective means of increasing energy expenditure. This contributes to a larger calorie deficit, enhancing weight loss.
Treadmill Settings That Maximize Fat Loss
Maximizing fat loss on the treadmill requires a moderate intensity for an extended duration.
The recommended setting for fat loss is 12% incline, 3 mph for 30 minutes, to maintain a heart rate between 60–70% of your maximum heart rate, for a moderate intensity.
Walking at 3 mph at moderate intensity is sufficient to elevate heart rate, while hill or incline walking requires greater exertion, which research shows yields greater cardiovascular response.
Furthermore, the sources indicate that adults should perform at least 150-300 minutes of moderate-intensity aerobic physical activity or at least 75–150 minutes of vigorous-intensity aerobic physical activity for optimal health.
How to Build a Treadmill Walking Routine
Developing your treadmill walking for weight loss routine can be done with a premade program, however, this won’t take into account your personal goals. Below we share how to build a treadmill walking routine and key elements that can enhance results.
20-Min, 30-Min, and 45-Min Templates
When building your treadmill walking routine, you must set your desired duration which may include 20-minutes, 30-minutes, and 45-minutes.
Naturally, longer durations will lead to greater energy expenditure, however, this does not mean shorter durations are easy. 20-minute and 30-minute sessions can be performed with changing inclines and adjustments to speed to increase intensity, allowing those with limited time to still fit in their fat-burning workout.
Below are three templates for each duration to display how to build treadmill walking routines for weight loss. For this, we will use a rate of perceived exertion (RPE) scale to indicate how hard you should be working during each routine.
RPE Scale
20 Minute Treadmill Walking Routine
30 Minute Treadmill Walking Routine
45 Minute Treadmill Walking Routine
Morning vs. Evening Walking
Morning vs. evening walking is often typically a matter of personal preference, however, they may offer unique benefits.
Studies reveal that participants who engaged in morning exercise reported increased motivation, but decreased readiness. This may be due to reduced time between waking and engaging in exercise.
Additionally, studies show that exercise provides an acute and chronic boost to dopamine levels, which is known for increasing motivation. Scheduling morning walks provides a clear mind and a sense of accomplishment to kick off the day.
Conversely, evening walks improve preparedness, allow for greater energy levels, and be used to reduce stress accumulated throughout the day.
Walking Consistency and Weekly Frequency
Consistency with exercise routines is an excellent way to improve training adherence and enhance results. A 2020 study explains that exercising at a consistent time may help maintain time for exercise, making exercise planning easier due to the removal of the decision-making process.
When sessions are constantly changing, other commitments can take their place, which can impact adherence. Training at the same time on the same day, makes exercise a non-negotiable and a priority, making it a commitment that is easier to keep.
When it comes to frequency choose the amount of sessions you can comfortably fit into your schedule. While 150–300 minutes of low to moderate exercise is optimal for better health, if it is unachievable it will only set you up for failure.
We recommend walking 30 minutes, five days per week to meet the minimum physical activity requirements. However, if you can only manage two to three days per week, that is perfect, as every session counts.
1 Month Week by Week Routine for Treadmill Weight Loss
Now that we have discussed what is required for an effective treadmill walking weight loss program, we will take you through our 1-month treadmill weight loss plan. This will be a four-week, beginner plan, complete with a weekly schedule to help you establish your routine for maximum results.
Each week will gradually increase in difficulty utilizing a combination of long and short-duration programs. This will help modify the intensity and keep your training interesting.
Each week includes the following formats:
- Week 1: 4 x 20 Minutes (Low-Moderate Intensity)
- Week 2: 2 x 30 Minutes (Low–Moderate Intensity) 2 x 20 Minutes (Moderate Intensity)
- Week 3: 2 x 45 Minutes (Low-Moderate Intensity), 2 x 20 Minutes (Moderate Intensity)
- Week 4: 2 x 45 Minutes (Low-Moderate Intensity), 2 x 30 Minutes (Moderate Intensity)
Week 1 Weekly Schedule
Week 1 – 20 Minutes Walking Routine (Low–Moderate Intensity)
Week 2 Weekly Schedule
Week 2 – 30 Minutes Walking Routine (Low–Moderate Intensity)
Week 2 – 20 Minute Walking Routine (Moderate Intensity)
Week 3 Weekly Schedule
Week 3 — 45 Minute Walking Routine (Low-Moderate)
Week 3 – 20 Minute Walking Routine (Moderate Intensity)
Week 4 Weekly Schedule
Week 4 — 45 Minute Walking Routine (Low-Moderate)
Week 4 – 30 Minute Walking Routine (Moderate Intensity)
Walking vs. Running: Which Is Better Over 40?
For women over 40, deciding between walking and running can be a tough decision to make. During the fourth decade, women encounter declining estrogen and menopause which sources show negatively impacting bone, muscle, joints, sleep, mood, and cognitive performance.
Alongside this, weight gain, change in fat distribution, and chronic illness are a major concern, which can lead to cardiovascular disease, diabetes, and cancer.
These physiological changes create a cocktail of conditions that must be navigated to reduce the risk of illness and preserve joint and muscular health.
Below we break down walking vs running for women over 40, exploring which is best for addressing these changes to help you determine which is the best for you.
Walking
Walking is favored as it is easy to perform, gentle on joints, and requires less exertion. Research shows it can improve cardiorespiratory fitness, muscular strength, and body composition.
Meanwhile, further studies highlight its capacity to reduce cardiovascular disease, hypertension, type 2 diabetes, and cancer as well as improving pain and function in musculoskeletal disorders.
These elements combined with its accessibility make walking an excellent choice for women and address the physiological changes that come in the 40s.
Running
For many women, hitting the big 4-0 signifies crossing the threshold into older adulthood, which sadly comes limiting beliefs of their physical capabilities.
From this, many women believe that despite running’s benefits including weight management and cardiovascular fitness, its loading on the joints may lead to osteoarthritis making it a poor form of exercise. However, this couldn’t be further from the truth.
First of all, 40 is not old! Secondly, research shows that running has more advantages than disadvantages for knee cartilage, promoting nutrient delivery and absorption, and squeezing out of metabolic substances, with no adverse effects of joint cartilage.
In fact, a 2023 systematic review compared the knee pain of runners and non runners, revealing that non runners experienced a higher prevalence of knee pain than non-runners. Meanwhile, additional research shows that running increases bone density.
For those willing to engage in running, there are major benefits to cardiovascular health, body fat, and muscle mass. Studies reveal running may lead to changes in body mass, body fat, and visceral fat. Meanwhile, further studies suggest aerobic training can promote muscle growth.
These elements are beneficial to women over 40, enabling them to address weight gain, increased risk of chronic illness, and loss of muscle and bone mass.
The Verdict
Choosing between walking and running ultimately comes down to personal preferences and existing conditions. If you are a beginner and believe that running may be too much, too soon, then try low to moderate treadmill walking, see how your body responds, and build up your fitness.
If you want to try running but have sore joints, try a short run and walking programs on softer surfaces. This will help you ease your body into a running routine, and allow you to experience the amazing benefits it has to offer.
Treadmill Walking Best Tips
Treadmill walking is an accessible form of cardiovascular exercise, however, several adjustments can help you maximize your session. Below we discuss our best tip to help you achieve amazing results.
Warm-Up
Before engaging in your treadmill walking session we recommend performing a
warm-up. Studies show that warming up can increase body temperature, prepare the neuromuscular systems, and prepare us physically and mentally for the upcoming training session, which can improve performance.
At the beginning of each treadmill session, we recommend performing a short 5-minute, at 1% incline at 2.5-3.0 mph. This will gently introduce the movement and prepare the body for your session.
Avoid Using Handrails
During your treadmill walking workouts avoid using the handrails for support. A 2015 study explored the effects of handrail hold and touch on energetics for stroke survivors. What they found was while it could improve the gait and stride of patients, it significantly reduces energy costs.
Holding on the handrails reduces the loading through the legs. For reference, we recommend setting the incline to 8–10% at 3.0 mph holding the handrails for a short period and then releasing, you will instantly feel your RPE increase.
Use Correct Technique
When treadmill walking, it is important to maintain good technique for the duration of the session. While this may sound obvious and easy to do, fatigue can set in, altering posture, stride, and gait. Below is a list of technique recommendations to be aware of during your treadmill walking:
- Stand upright with a proud chest and core engaged.
- When the treadmill is inclined, lean forward so you are vertical to the floor.
- Look straight ahead
- Don’t overstride. Focus on performing shorter to medium-length strides.
- Allow your arms to naturally swing to maintain the walking motion.
Maintain Hydration
During your treadmill walking sessions, it is important to maintain hydration. Research recommends drinking approximately 150–300 ml (4–8 oz) every 15 to 20 minutes of exercise. We recommend training with a water bottle and taking sips during less strenuous phases of your treadmill session.
Perform Intervals
Treadmill walking is effective for weight loss, however, certain changes can burn more calories and make your experience more interesting.
Research shows that even just a 10% incline can increase the net cardiopulmonary metabolic energy (energy expended to maintain heart and lungs) cost by 22.9%, while an incline of 16% further increases the metabolic cost to 44.2%.
Like the programs listed above, we recommend adding intervals of fast walking and incline. This helps you maximize your treadmill walking session.
Recap and Next Steps
Treadmill walking is an effective tool for weight loss, however, it won’t happen without hard work and correct nutrition. The most effective tool for fat loss is a calorie deficit, which is consuming fewer calories than your resting metabolic rate. When this is paired with consistent, low to moderate treadmill walking, it can yield phenomenal results for weight loss and overall health for women over 40.
Why Walking Still Wins for Women Over 40
Walking wins for women over 40 because it is a gentle and accessible form of exercise that can burn calories.
While other forms of exercise such as running, swimming, and sports are strenuous, walking is a fundamental movement, requiring no equipment, making it easy to perform. This provides women with the ability to burn fat and improve their health.
Build Your Personalized Walking Plan
When you build your personalized walking plan, consideration of your fitness, experience level, and schedule must be considered. Sure, creating a 7-day per week can be exciting, however, if it is unsustainable due to lack of fitness, time, or experience, it can impair adherence, which can directly impact your results.
Your best bet is to build a program centered around your fitness and experience level. If this is just two days a week, that is perfect. This will help commit to your treadmill walking sessions and help you gradually build up your fitness. From here, you can begin to increase training intensity and add extra training days, further improving your results.
Where to Learn More and Get Support
For more information about treadmill walking for weight loss, we recommend exploring more Reverse Health content to improve your nutrition. Additionally, if you are currently going to the gym, speak to a trainer for their recommendations. They will be able to assist you with treadmill walking methods to help you improve your training.
Sources
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FAQs
Is treadmill walking effective for weight loss after 40?
Yes, it's low-impact, joint-friendly, and helps improve fat metabolism—especially when paired with incline and interval training.
How long should I walk on a treadmill to lose weight?
Start with 30 minutes 5 days a week, and progress to 45–60 minutes as your stamina improves. Consistency is key.
What treadmill speed is best for fat burning in midlife?
A moderate pace (3–4 mph) with occasional incline boosts fat oxidation, ideal for hormonal changes that slow metabolism.
Should I use incline walking for faster results?
Absolutely. Incline walking increases intensity without high impact, activating more muscles and increasing calorie burn.
Can treadmill walking help with menopause belly fat?
Yes—when combined with strength training and mindful nutrition, it supports belly fat reduction and hormonal balance.
