Treadmill workouts for overweight beginners can be discouraging when first starting an exercise plan. Careful consideration should always be made to match the workout to your fitness level. A beginner’s exercise program should be challenging, not impossible. 

These types of workouts can be the perfect way to begin if you are overweight and just starting your fitness journey.  They are also great for those who simply like the privacy and comfort of working out at home.

It is important to note that if you are looking specifically for treadmill workouts for overweight beginners in hopes of reaching weight loss goals, you need to be open to more than just walking on the treadmill. Treadmills have a great place in fitness and weight loss, but adding strength training workouts provide benefits that treadmills cannot. 

A treadmill is a great piece of equipment for beginners. When I started exercising, I used an elliptical with my favorite TV show playing to help distract me. Inside equipment such as a treadmill is always a nice place to start because it takes the weather from being an obstacle to your exercise plan. 

I have assembled some treadmill workouts for you as well as some tips that will help you jumpstart your weight loss and get you on track to being fit, healthy, and active!  Don’t worry, I know it might seem intimidating, but don’t overthink it and I promise it won’t be too difficult to start!

Treadmills in a gym side by side


How Fast Should I Be Running On A Treadmill?

Depending on the type of workout you are doing, how fast you run on the treadmill isn’t necessarily what you should focus on.  Rather, in some cases, such as with steady-state cardio, your focus should be on your heart rate. In order to burn the most calories, you need to have your heart within a specific range.  It’s important that your target fat-burning zone be between 60% and 70% of your max heart rate for at least 30 minutes to maximize results.

As your fitness level increases, you will need to adjust your workouts to continue to challenge your body to continue to see results. This is a common reason for the weight loss plateau so many women eventually hit.

An example of steady-state cardio would look like this:

  • Start with a steady, slow warm-up 2 miles per hour (10 minutes)
  • Increase your speed slightly, incline or both to reach target heart range and walk (15 minutes)
  • Recovery/slow down 2 miles per hour (5 minutes)

Treadmill Workouts For Overweight Beginners

For maximum fat burning, in the shortest amount of time, you can focus on HIIT (High-Intensity Interval Training) treadmill workouts for beginners. 

It’s always a good idea to start HIIT treadmill workouts for beginners slowly as you learn the process and you get yourself into better shape.  Here is a great beginners workout to get you started!

Beginner HIIT Treadmill Workout

  • Walk at 2 miles per hour (10 minutes)
  • Jog at 4 miles per hour (1 minute)
  • Walk 2 miles per hour (5 minutes)
  • Jog at 4 miles per hour (1 minute)
  • Walk at 2 miles per hour (5 minutes)
  • Jog at 4 miles per hour (1 minute)
  • Walk at 2 miles per hour (7 minutes)

If the last workout was a little too intense for you, or if you are not yet ready for a 30-minute session, that’s ok!  Start small with this next treadmill exercise program for beginners.

HIIT treadmill workout at home details for beginners

Beginner’s Workout for a Treadmill

  • Set your treadmill speed to 2 miles per hour and walk (5 minutes)
  • Increase your treadmill to 3 miles per hour (1 minute)
  • Increase the speed to 4 miles per hour (1 minute)
  • Increase the speed to 3 miles per hour (1 minute)
  • Reduce speed back to 2 miles per hour for recovery (10 minutes)


What To Do After You Exercise

A treadmill workout is just like any other workout and to make sure to get the full benefit of the exercise, and it is important that you know what to do after your treadmill workout.  

  • Recover! First and foremost, make sure you follow through on the complete workout, including the recovery step.  
  • Stretch! Next, take a few minutes to stretch while your muscles are still warm, as this will help lessen muscle soreness. 
  • Hydrate! Your body sweats while you are exercising, which means you are losing water, aka, hydration.  Be sure to replenish your fluids once you are done working out.
  • Take a shower!  Sure, no one wants to be stinky all day after a workout, but the truth is, a shower can help more than just your smell. A cool shower after a workout can help reduce inflammation and promote muscle recovery.  Additionally, staying sweaty can lead to bacteria growth and skin breakouts.
  • Eat healthy foods. If you are hungry after your workout, do not head for the snack food cabinet.  Instead, fuel your body with healthy foods that will assist in your health and recovery such as greek yogurt, apples & peanut butter, or tuna on whole wheat. Having protein and good carbs after a workout will help your muscles recover in a way that turns your body into a fat-burning machine. Learn more about protein after your workout here. 


Treadmill for Starters Final Thoughts

So that’s a great start for your weight loss plan. There are, of course, other exercises and equipment that you can use as a beginner, but treadmill workouts for beginners are a great way to break into fitness.

Remember to switch up your workouts every few days. Here are more resources for you as your journey begins! And, don’t neglect to fuel your body properly. It is true that you can never out-train poor nutrition. If you aren’t familiar with healthy nutrition to support your weight loss, learning to balance your macros is a great place to start.

HIIT Treadmill Workout for Beginners to Start Losing Weight

Effective Treadmill Workouts for Any Fitness Level

Beginner Treadmill Workout + Mediterranean Turkey Burgers

Everything You Need to Know to Effectively Use Protein for Weight Loss