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20 Minutes Treadmill Workout for Losing Weight: 8 Week Routine Plan

Srishti · July 31, 2021 · Leave a Comment

Last updated on January 26th, 2022

Being fit seems to be a fruit that everyone wants but no one is willing to put in the work for it. A great workout regime like a good treadmill workout for losing weight with some weightlifting is something promising you can try (source).

This 8-week routine coupled with good nutrition is what leads you to lose weight healthily. The results are certainly not that quick. But when you couple it with adequate patience and dedication, your results are more than often worthwhile.

treadmill workout for losing weight

In this article, I am asking you to give your body at least 8 weeks to see some noticeable and worthwhile changes to your body. I have included a treadmill workout plan coupled with some extra bits to help you reach your goal faster.

Article Summary

Toggle
  • The 8-week Workout Routine for Weight Loss
    • Phase 1 of Treadmill Workout for Losing Weight (4 Weeks)
    • Phase 2 of Treadmill Workout for Losing Weight (Week 5- Week 8)
  • Dieting Tips for the 8-week Treadmill Workout for Losing Weight
    • 1. Take Lots of Protein
    • 2. Consume Carbohydrates
    • 3. Right Amount of Fats
    • 4. Stay Hydrated
    • 5. Gradual Calorie Reduction
  • Is an 8-week plan actually effective and worth it?
  • Conclusion: Treadmill Workout for Losing Weight

The 8-week Workout Routine for Weight Loss

Our 8 Week workout plan is a combination workout plan. For those who are looking for a plain and simple treadmill workout, let us tell you it is not that simple one equipment workout plan. Rather a full-fledged program to help you reach your goal.

You must understand that it is with a properly structured workout program that you can aim for weight loss. This workout plan involves the use of both cardio equipment(mainly Treadmill) and weights.

So what does an 8-week workout plan generally look like?

This workout is split into 2 phases, each spanning 4 weeks. In the first phase, the routines are crafted to increase your endurance, develop muscles, and burn fat. The second phase will then push you much closer to your goal by upping your cardio and strength training.

Note: The workout plan followed is charted to maximize intensity but it can be adjusted to appropriate changes for various modified fitness levels. For utmost efficiency, it is advised to move through the weight-training exercises promptly.

Furthermore, you should always pick the weights that provide your body with a firm challenge. The only way to work this out is by pushing you past your comfort zone with both strength and cardio exercises. Though you should go slow and make a progression gradually.

Phase 1 of Treadmill Workout for Losing Weight (4 Weeks)

Monday

This day will mostly involve cardio and basic exercises. Here’s what you’ll need to do:

Warmup: Active Stretching (5 Mins)

  • Bodyweight Push-ups: 3 sets
  • Bench Press: 3 sets
  • Triceps pulldowns: 3 sets involving a rope
  • Lat pulldowns: 3 sets involving a cable machine

Cooldown: 5 minutes

Cardio: 12 Minutes (Target Heart Rate Zone: 75%)

Warm-up: 2 minutes on a treadmill (Brisk Walk at Speed of 4Km/hr)

Fairly intense cardio: Jogging at a Speed of 6 Km/hr for 10 minutes with a 1 min walk at 4 km/hr in between or when you feel like resting. (It should result in slightly laboured breathing. However, you should be able to sustain the pace for a while)

Tuesday

Take the day off and try active recovery stretches or simply rest.

Wednesday

This day will actively focus on your core muscles additionally with some cardio workouts. Here’s what you’ll need to do:

Warm-up: 5 minutes (Active Stretching)

  • Plank exercises: 30-60 seconds; repeat thrice
  • Bicycle crunches: 3 sets
  • Crunches: 3 sets involving a stability ball
  • High-Intensity Interval Training (HIIT): 20 minutes on a Treadmill (Target Heart Rate Zone: 80%)

(1 Min: Run at Speed of 4km/hr)

(2 Min: Run at Speed of 8 km/hr)

(1 Min: Run at Speed of 10 km/hr)

Repeat this 5 times.

Cooldown: 5 minutes

Thursday

Take the day off and try active recovery or simply rest.

Friday

This day will essentially target your lower body muscles accompanied by a handful of cardio exercises. Here’s what you’ll need to do:

Warm-up: 5 minutes

  • Walking Lunges: 3 sets involving dumbbells
  • Squats: 3 sets
  • Leg curls: 3 sets using a machine
  • Jogging on the treadmill: 20 minutes (Speed 6 Km/hr) (Target Heart Zone: 65%)

Cooldown: 5 minutes

Saturday

Warmup for 5 Mins

  • Bicep Curls: 3 Sets (Using Dumbbells)
  • Shoulder Press: 3 Sets (Using Dumbbells)

Head out for a 30-minute-long brisk walk. (Target Heart Rate Zone: 50%)

Sunday

Take the day off and try active recovery or simply rest.

Phase 2 of Treadmill Workout for Losing Weight (Week 5- Week 8)

In this phase, you should be prepared to crank your strength and cardio training up a notch.

Monday

This day will mostly focus on your core muscles along with some cardio workouts. Here’s what you’ll need to do:

Warm-up: 5 minutes

  • Bench Press: 3 Sets
  • Incline dumbbell press: 3 sets
  • Chinups: 3 Sets
  • Lat pulldowns: 3 sets involving a cable machine
  • Dumbbell Bicep Curls: 3 Sets

Cooldown: 5 minutes

Fairly intense cardio: 20 minutes; (Target Heart Rate Zone: 85%)

It should result in laboured breathing with slight fatigue.

Walk For 2 Mins (Speed: 4Km/hr, Incline Level 0)

Run For 3 Mins (Speed: 8Km/Hr, Incline Level 0)

Walk For 2 Min (Speed: 4Km/hr, Incline Level 0)

Jog For 3 Mins (Speed 6Km/hr, Incline at Level 10)

Run For 2 Mins (Speed 8Km/hr, Incline Level 8)

Jog For 3 Mins (Speed 6Km/Hr, Incline Level 6)

Run For 2 Min (Speed 10 Km/Hr, Incline Level 0)

Walk For 3 Mins (Speed 4 Km/Hr, Incline Level 10)

Cool Down for 5 Mins

Tuesday

Take the day off and try active recovery or simply rest.

Wednesday

This day will essentially deal with your core muscles along with some cardio workouts. Here’s what you’ll need to do:

Warm-up: 5 minutes

  • HIIT Treadmill workouts: 20 minutes. (Target Heart Zone: 90%)

Walk for 2 Minutes (Speed 4Km/hr, Incline at 10)

Run For 2 Minutes  (Speed 6 Km/hr, Incline at 10)

Keep Running For 2 Minutes  (Speed 8 Km/hr, Incline at 8)

Run For 2 Minutes  (Speed 10 Km/hr, Incline at 6)

Walk for 2 Minutes (Speed 4 Km/hr, Incline at 4)

Repeat 2x Times

Cooldown: 5 minutes

 

  • Abdominal leg raises on a flat bench: 3 sets
  • Abdominal Crunches: 3 Sets
  • Toe/ Heel Touches on both sides (Obliques): 3 Sets
  • Plank exercises: 60 seconds hold on each side; Repeat thrice
  • Side plank exercises: 3 sets; altering sides completing a set

Thursday

  • Triceps Close Grip Push-ups (3 Sets)
  • Triceps skull crusher on a bench: 3 sets
  • Tricep Pulley Push Down: 3 Sets
  • Military Press: 3 Sets
  • Arnold Press: 3 Sets
  • 20 minutes of Jogging on Treadmill (Speed: 6 Km/Hr) (Target Heart Rate Zone: 65%)

Cool Down: 5 Mins

Friday

This day will particularly target your lower body muscles with some adjoining cardio workouts. Here’s what you need to do:

Warm-up: 5 minutes

  • Weighted Squats: 3 sets
  • Lunges involving dumbbells: 3 sets
  • Seated calf raises involving dumbbells: 3 sets
  • Sumo Squats involving dumbbells: 3 sets
  • Jog on the treadmill: 10 minutes (Speed: 6Km/hr) (Heart Rate Zone: 65%)

Cooldown: 5 minutes

Saturday

Cycle for at least 20 minutes on a stationary bike/ 20 Minutes Elliptical Cross Trainer

Sunday

Take the day off and try active recovery or simply rest.

Note: For utmost efficiency, try to complete 10-12 reps in every set. Moreover, when you’re choosing dumbbells, pick the pair that proves to be a fair challenge to your muscles, not too heavy nor too light.

Dieting Tips for the 8-week Treadmill Workout for Losing Weight

Nutrition is very important if you wish to target fat loss. Even before you start training with our 8-week Program, we recommend you sort your nutrition.

In general, you must remember the following things:

1. Take Lots of Protein

Keep in mind, the aim behind losing weight is to burn fat, not muscles.

Therefore, your protein intake should be optimum.

We recommend consuming at least 1 gm-1.4 gms of protein per Kg of your body weight.

Read all about Protein.

2. Consume Carbohydrates

Carbohydrates provide the energy you need to do an amazing workout.

60% of your total daily calories should come from Carbohydrates.

Plan your carbohydrate intake well before you start your workout to have enough energy.

3. Right Amount of Fats

Eating Good and healthy fats is very essential if you want to lose your body fat.

Healthy fats promote good metabolism and reduce the insulin spike in your body.

It further helps in the absorption of important vitamins like A, D, K in the body.

Also read:

  • Yoga to Boost Metabolism

4. Stay Hydrated

Hydration is crucial throughout the 8-week workout period.

You should at least drink about 16 cups of water every day. This, however, should be scattered throughout the day.

An abrupt large intake can make you feel full, thus disrupting your meal plan.

5. Gradual Calorie Reduction

You need to gradually reduce your calorie intake with each passing phase.

However, you should keep in mind that you need calories to perform your bodily tasks and workouts.

So plan a gradual reduction and never cut beyond a certain extent.

Is an 8-week plan actually effective and worth it?

So, how exactly does an 8-week workout plan prove to be more efficacious than any other workout and dietary plan out there?

For starters, this is a really substantial methodology that aims at losing a considerable amount of weight in just two months.

Well, how many pounds will you be able to lose in a month using this plan?

With a robust diet plan and workout regime, you can shed as much as five pounds in eight weeks. There is simple science that says, to Lose 1 Pound of weight, you need to burn 3500 calories.

You should, however, realize that constant weight loss is not something you will notice while hustling through this plan. It is perfectly natural to experience a plateau for a few days.

This routine is generally aimed to increase strength, and lose weight, making it an ideal fitness program for you.

Conclusion: Treadmill Workout for Losing Weight

Keeping fit is not always an easy task to accomplish. However, nonetheless, what your goal is, you should never pick fad ways of getting in shape.

You might be interested in:

  • Best Treadmill for Home in India (+ Buying Guide)
  • Non-motorized Treadmills: Best Manual Treadmill in India
  • Best Budget Treadmills under 20000 in India for Home Use 
  • Fitkit FT200 Series Motorised Treadmill Review India
  • Treadmill vs Road Running: Which One to Choose?
  • Cycling vs Treadmill: Which is Good for Weight Loss

Other articles related to cardio activity:

  • Benefits of Running
  • Should You Run Daily?
  • Best Exercise Cycle in India
  • Cross Trainer vs Exercise Bike
  • 3 Elliptical workouts for Beginners
  • Stationary Bike Workout for Weight Loss
  • Best Cross Trainer in India
  • Lose Weight by Cycling Program

This 8-week fitness plan enables you to stay safe while you try your best to lose weight. It is about time that you give it a shot. What`s say?

DISCLAIMER:  The suggested workout plan and tips are based on expert advice and my personal experience. The content in this article is meant for spreading awareness and not intended as a substitute for professional advice or treatment. It’s always better to seek the advice of your physician, fitness trainer or another qualified health care provider with any question you may have regarding health and fitness advice.

Filed Under: FITNESS Tagged With: fitness motivation, treadmill, work out, workout

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