Can You Lose Belly Fat By Running On A Treadmill?

People running on treadmills to lose belly fat


By Simon Gould

When we see our own belly fat that is often the first sign that we want to lose it and the weight behind it. Once you start to have belly fat you are probably already quite over weight, but fear not. You can get rid of it, and one of the ways is by running on a treadmill. You’ll lose the belly fat and get healthier too.

How to lose belly fat on a treadmill

All unsightly fat in the body can be burned in the same way. By creating a calorie deficit the body turns to fat to make fuel for what you’re doing. If what you’re doing is exercising then you burn more fat because the body needs more fuel. The body burns on average 2,000 calories per day for women and 2,500 for men.

By creating a daily deficit so you burn more calories than you take in the body will burn it’s fat reserves. This may mean that you sometimes feel hungry but that is the point, you’re consuming less calories than you need and probably less calories than you’re used to. By burning 3,500 calories which may take time you will burn 1 pound of fat.

3 Belly fat burning treadmill workouts

I’ve got an incline, light jogging and speed training workouts. They’re all designed to burn the most calories and fat. A treadmill is ideal because you can easily see your time and speed on the console. These workouts use the features on a treadmill to your advantage. Warm up and cool down before and after every workout by brisk walking for 5 minutes on zero incline.

1. Incline workout

You’ll be walking with this one but it’s just as hard as running. In fact, you can make it as hard or as easy as you like by changing the amount of incline. Don’t make it so hard that you can’t go for the full 20 minutes. The length of time is not set in stone. Go for longer if you wish. If you walk on a 7% incline at 3 mph for 20 minutes, you’ll burn 200 calories.

Speed – 2 to 4 mph

Incline – 5% to 10%

Duration – 20+ minutes

Calories burned – 200

2. Light jogging workout

Now we’re onto running, but gently. Jogging burns plenty of calories. If you haven’t exercise for a while or are a bit heavy, you may need to build up slowly for this one. The workout is 20 minutes but you could start at 5 minutes and increase it by 5 minutes per week, until you reach 20. If you jog at 5 mph for 20 minutes, you’ll burn 250 calories.

Speed – 4 to 6 mph

Incline – Flat

Duration – 20+ minutes

Calories burned – 250

3. Speed workout

This is a form of high intensity interval training (HIIT). It’s a hard workout, but you’ll burn a lot of calories and fat. Only do it once per week and do the light jogging workout on the other days. This prevents you getting injuries from over training. You’ll burn 300 calories doing this workout. After the speed to suit you if you need to.

Sprint speed – 8 mph

Recovery speed – 5 mph

Incline – Flat

Duration – 20 minutes

Calories burned – 300

Go at sprint speed for 1 minute and then recovery speed for 1 minute. Repeat this 10 times for a total of 20 minutes running.

How long should I workout to lose belly fat?

The workouts above I’ve said 20 minutes. If you do this on 3 to 5 days per week, you’ll start burning fat and losing weight. If you’re new to exercising it sounds like a big commitment and it is. You need to plan it into your life. You’ll start seeing results within a few weeks if you have a lot of belly fat. Keep going even when you’ve lost the fat for important health benefits.

The workouts above would be classed as vigorous activity by the World Health Organization. They recommend adults do 75 to 150 minutes per week. So if you can achieve that, you’ll get all the benefits exercise provides. And you’ll lose belly fat at the same time. This is what I do and I feel fantastic as a result.


Belly fat may seem stubborn to shift but undertake an exercise routine and watch what you eat and you should be able to make it shrink pretty quickly. Losing weight if you weigh a lot to begin with goes quite quickly, it’s when you’ve got the last few pounds to shred that it becomes harder. But it can be done We’ve all seen before and after photos people who have lost weight and belly fat, and exercise will help you get there quicker.

I have experience of losing weight quickly when you begin an exercise routine. You can see my progress and it shows that weight loss is quick at first but takes hard work when you start reaching your ideal weight. I lost 20 pounds and now the last few I need to lose are taking time to go no matter how hard my exercise routine is. But it’s all worth it as I enjoy the exercise and you will too in time.

Thinking of buying a treadmill? Here’s my favorite, I always recommend it when asked.

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