How Long to Walk on a Treadmill for Weight Loss: Time, Pace, and Incline (Plans for Beginners)
The query "how long to walk on a treadmill to lose weight" is always about practice: how many minutes, at what speed, if an incline is needed, and how to actually make the weight go down instead of quitting after three workouts. Walking on a treadmill works if you keep a calorie deficit and accumulate a regular weekly volume of activity. Recommendations for adults: 150–300 minutes of moderate activity per week (or the equivalent), plus strength training twice a week. (World Health Organization)
In short:
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Beginner: 30–45 minutes of walking 4–5 times a week
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Intermediate: 45–60 minutes 4–6 times a week or intervals of 30–40 minutes
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If you’re short on time: 25–35 minutes, but with incline or intervals (fast + easy)
Use the “talk test”: at moderate intensity you can talk but can’t sing.
What does the treadmill result depend on
Weight loss comes from a combination of:
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calorie deficit (nutrition)
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regular energy expenditure (walking, steps, workouts)
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consistency (so you can keep it up for weeks)
The treadmill is great because you control the speed and incline, and it’s easier to stick to a plan.
How many minutes should you walk on the treadmill to lose weight
Use levels to hit the top for different intents (beginner, quick results, plateau).
If you are a beginner or haven’t exercised for a long time
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30 minutes, 4 times a week (first 1–2 weeks)
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then 35–45 minutes, 4–5 times a week
Goal: to accumulate a steady weekly volume without overload.
A practical option for most
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45–60 minutes, 4–6 times a week
This helps you get to the 150–300 minutes of weekly activity recommended by the World Health Organization.
If you’re short on time
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25–35 minutes, 4–6 times a week
But add one tool: incline or intervals.
Important
Look at your weekly average, not the “perfect” day.
Pace: what speed is considered effective
The simplest control without gadgets is the “Talk Test” from the CDC:
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moderate intensity: you can talk, but not sing
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vigorous: you can only say a few words without needing to take a breath
Step reference: a cadence of about 100 steps per minute often matches minimally moderate intensity (about from 3 MET). On the treadmill this is handy: if speed goes up but steps are less than 100, your stride is too long or you’re holding on to the handrails.
Incline: is it needed and what to set
An incline increases energy expenditure and makes the workout more efficient in less time. In research, the metabolic cost of walking at a 5% incline increased by about 52% compared to flat, and at a 10% incline by about 113% (at a comparable speed).
Practical incline levels
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0–2%: gentle start, technique, long walks
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3–5%: “working” incline for weight loss, if comfortable
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6–10%: intense, better to introduce gradually and more often through intervals
Safety rule
If your knees or Achilles react, decrease the incline and/or reduce speed—don’t push through pain.
Ready-made treadmill workouts
Workout A: flat walking for beginners (30–40 minutes)
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5 minutes warm-up: easy pace, incline 0–1%
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20–30 minutes: moderate pace (talking possible, but not singing)
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5 minutes cool-down
Workout B: incline for weight loss (30–35 minutes)
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5 minutes warm-up, incline 0–1%
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20 minutes: incline 3–5%, moderate pace
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5–10 minutes: incline 0–1% cool-down
Workout C: interval walking (30–40 minutes)
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5 minutes warm-up
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10 cycles: 1 min faster or higher incline + 2 min easier
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5 minutes cool-down
Intervals are convenient when you’re short on time but want a “training” effect.
4-Week Program
Week 1
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4 workouts of 30–35 minutes (with no incline or 1–2%)
Goal: consistency.
Week 2
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4–5 workouts of 35–45 minutes
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1 Workout B (incline 3–5%) instead of a regular workout
Week 3
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5 workouts
2 times Workout A, 2 times Workout B, 1 time Workout C
Week 4
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5–6 workouts
Add a challenge: +5 minutes to two workouts or +1–2% incline for 10–15 minutes of the main part
Load reference: Aim for 150–300 minutes of moderate activity per week and add strength training twice a week.
How many calories are burned: quick calculation
The article can include a block that also works well for SEO queries like “how many calories burned on a treadmill.”
Step 1: Choose MET by speed (treadmill walking)
According to Compendium:
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2.5–2.9 mph (4.0–4.7 km/h), 0% grade: 3.5 MET
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3.0–3.4 mph (4.8–5.5 km/h), 0% grade: 3.8 MET (Compendium of Physical Activities)
Step 2: Calculate kcal per minute
Formula from Compendium:
kcal/min = MET × 3.5 × weight(kg) / 200 (Compendium of Physical Activities)
Example
Weight 80 kg, speed 5 km/h (about 3.8 MET):
kcal/min = 3.8 × 3.5 × 80 / 200 = 5.32
In 40 minutes: about 213 kcal
Important
Incline increases expenditure, but the exact number depends on speed, technique, and handrails. If you are holding the handrails, expenditure is noticeably lower.
Mistakes That Keep the Weight Stuck
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“I walk, so I don’t have to count”
Often calories from oils, drinks, and snacks exceed what's burned. -
Too easy
If you can sing on the treadmill, intensity is too low. -
Too abrupt
A spike in volume or incline leads to fatigue and skipped sessions. -
No weekly tracking
Evaluate averages over 7–14 days: weight, waist, activity minutes, calories.
The logic behind SYPB 30 is simple: enter your meal plan, add activity, and track your actual deficit.
FAQ
How long should a beginner walk on a treadmill to lose weight
Start with 30 minutes 4 times a week and work up to 35–45 minutes 4–5 times a week.
What is the best treadmill walking speed for weight loss
The speed at which you can talk but can’t sing. A benchmark is often 100 steps per minute or more.
Is an incline needed on the treadmill for weight loss
It’s not mandatory but does help burn more in the same time. At a 5% incline, studies found energy expenditure noticeably higher than on a flat treadmill.
How many times a week should you walk on a treadmill to lose weight
Practically 4–6 times a week. Aim for a total: 150–300 minutes of moderate activity weekly.