Can I Lose Belly Fat by Walking on a Treadmill | Really Burn Fat & Lose Weight?

Cardiovascular exercises are very essential for boosting your wellbeing. Dancing, swimming, bike riding, and treadmill walking are popular exercises that can help you to burn calories and lose weight. They will help in prolonging your life and enhancing the effectiveness of your heart as well as lungs.

If you include walking on a treadmill into your way of life, you will be able to lose belly fat and enhance your fitness goals.

How Treadmill Walking Helps in Shedding Calories

Even though it is not possible for you to train certain parts of your body for weight loss, treadmill walking can lead to burning off fat all over your body. During the walking process, your heart rate goes up, which leads to burning of calories for energy by your body.

You will drop body fat, such as abdominal fat if you work towards regular burning of more calories than you take. With a treadmill, you can adjust the intensity of your workout, and if you work harder, you will burn more calories for effective loss of belly fat.

 Interval Training

Treadmill walking makes it possible for you to have adequate control over the intensity of your workout. The American Council on Exercise reveals that interval training helps in burning more abdominal fat when compared to other exercise types. Also, it comes with extra benefits that will make it easier for you to achieve your fitness goals.

If you want to get the best from interval workouts, you should walk briskly for five minutes to warm up. Thereafter, you should increase the speed or sustain the same speed while increasing the incline for a minute. You should then go back to the fairly vivacious pace for another two minutes before repeating the 3-minute interval four additional times. With time, you should be able to step up the game by increasing the number of intervals up till the time that you can work out for about thirty minutes without break.

Boosting Your Treadmill Walk

Regular walking at a constant pace for extended periods is very effective for burning calories. According to the American Council on Exercise and the American College of Sports Medicine, in-depth interval training assists with the fast losing of belly fat. Since oxygen demand increases during sprint intervals, there will be continuous burning of calories by your body even after the exercise. This will boost metabolism after one interval session for up to 24 hours.

How Much Exercise Do You Need?

Ideally, you spend a minimum of 150 minutes on brisk walking every week. Each walking session should last for a minimum of 10 minutes so that you will be able to get the most satisfactory outcome. If you exercise at a vigorous pace, you can reduce your walking time to 75 minutes every week.

If it is possible for you to make your moderate-intensity workout time for the week equals 300 minutes or vigorous-intensity workout equals 150 minutes, you will lose belly fat faster and get more health benefits. Moderate-intensity workouts are workouts that make you sweat lightly but you can still chat with people. With vigorous-intensity workouts, it will be almost impossible for you to chat with people during sessions.

Does Alternating Running and Walking Burn Fat?

Running helps in burning more calories but that does not mean that lighter aerobics like walking does not have a role to play in getting you in good shape. You can regard walking as a slow activity but it is very vital in boosting your fitness program. The fact still remains that running will assist you in burning more calories faster than walking, but with an interval workout, you can interchange running and walking so that you can achieve an extended workout period.


You can use running to burn excessive fat within a short time. If you can go at a constant high speed, you will be able to burn more calories. If you can run for 30  minutes, you should be able to burn 298 calories if you maintain a speed of 5 miles per hour (mph). If you go at 6 mph, you should be able to burn 372 calories while a speed of 7.5 mph will get rid of 465 calories.

If you are having issues dedicating adequate time for running, you can engage in a series of short sprints so as to get the same result. Short-burst workout, aka high-intensity interval training, helps in boosting your metabolism so that you will be able to burn extra fat even after you have finished your workouts.


Walking also helps in burning calories but not as fast as walking. If you can’t run for a long time or you don’t like running, walking offers an alternative for fat burning. If you walk at 3.5 miles per hour for 30 minutes, you should be able to burn 149 calories. 4 mph will help you to get rid of 167 calories while 4.5 mph will help you shed 186 calories.

If you can blend walking with interval training of high intensity, you can rest between sprints so that you don’t stop the flow.

Combining Walking and Running

You can easily get discouraged if you can’t go on a consistent running speed during your workout sessions. Hence, you can combine walking and running at five-minute intervals so that you can go on a long stretch of up to one hour. This will help you to be more stable for effective fitness results.

The Treadmill Factor

Outdoor running is not the exclusive method of carrying out alternate walking and running. You can use a treadmill with interval settings to achieve the same result. You can customize the interval settings to be in accordance with your expectations. However, it is very important for you to discuss your workout plan with your doctor before you begin.


Walking on a treadmill helps you to lose belly fat if you follow the right process. Blending it with running will bring faster results, but if you can stick to your walking schedule, you should have issues getting the most satisfactory outcome.

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  • Updated March 24, 2023
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