How To Lose Weight On Treadmill Without Running

When it comes to losing weight, the treadmill is a popular choice for many people. It provides a convenient and effective way to burn calories and improve cardiovascular health. However, running on a treadmill can be tough on the joints and may not be suitable for everyone. So, how can you lose weight on a treadmill without running? Let me share my personal experience and some effective strategies.

Finding alternative workouts

One of the best ways to burn calories on a treadmill without running is by using incline and speed variations. Instead of running, I prefer to power walk on an incline. This engages the muscles in my legs and glutes while also increasing my heart rate. I start with a warm-up at a lower incline and gradually increase it as I progress. Mixing up the speed and incline levels helps to keep the workout challenging and interesting.

In addition to incline walking, I also incorporate interval training into my treadmill workouts. This involves alternating between periods of high-intensity exercise and lower-intensity recovery periods. For example, I’ll power walk at a brisk pace for two minutes, then increase the speed and intensity for one minute, before returning to the brisk pace. This not only burns more calories but also boosts my metabolism.

Adding strength training exercises

To further enhance the calorie burn and toning effects of treadmill workouts, I incorporate strength training exercises. This helps to build lean muscle mass, which increases metabolism and leads to greater calorie burn even at rest. I usually include exercises like lunges, squats, and step-ups during my treadmill sessions.

While walking on an inclined treadmill, I pause occasionally to perform bodyweight exercises. For instance, I may step to the sides of the treadmill and do a few sets of squats or lunges. This not only adds variety to my workout but also targets different muscle groups, resulting in a more well-rounded fitness routine.

Utilizing HIIT workouts

High-Intensity Interval Training (HIIT) is another effective way to lose weight on a treadmill without running. HIIT involves short bursts of intense exercise followed by brief recovery periods. This type of training has been shown to increase calorie burn and improve cardiovascular fitness in a shorter amount of time compared to steady-state cardio.

I incorporate HIIT workouts into my treadmill routine by alternating between intense sprints and active recovery periods. For example, I’ll sprint at maximum effort for 30 seconds and then walk at a moderate pace for one minute. I repeat this cycle for about 15-20 minutes. Not only does this method help me burn more calories, but it also keeps the workout exciting and challenging.


Losing weight on a treadmill without running is definitely possible. By utilizing incline walking, interval training, strength training exercises, and incorporating HIIT workouts, you can achieve your weight loss goals while minimizing the impact on your joints. Remember to listen to your body and make adjustments as needed. With consistency and dedication, you’ll be on your way to a healthier and fitter you!