How to Lose Weight on a Treadmill in a Month

Do you want to know how to lose weight on a treadmill in a month?

Losing weight on a treadmill in one month it’s not as difficult as you might think! This blog post will discuss the best way to quickly do it. We will also provide some tips and advice for those just starting out. 

So if you’re looking to drop a few pounds, read on!

How Much Weight Can You Lose on a Treadmill in a Month

Be prepared from the start: expect to be disappointed.

Long story short, the numbers say a beginner burns 2 pounds/month on a treadmill. 

Don’t be discouraged, though; we’ll tell you what the numbers say, but then we’ll prepare a much better strategy to accelerate your weight loss.

Here’s the rational line of thought:

If you’re here reading this, you must be a beginner – particularly with treadmills and possibly even exercise in general. So, chances are you’ll do 15-30 minutes of running/walking per day.

Besides, specialists advise not to use the treadmill daily, especially if you’re sore. That means you’re going to use it maybe 3-4 times per week.

You already see three factors that influence your weight loss journey:

  • Time spent on the treadmill
  • Speed (walking vs. running)
  • Times per week

We also know that you need to burn 3500 calories to lose one pound of weight. 

Here’s how many calories you can expect to burn on your treadmill in 30 minutes:

  • 60 calories: 2 mph
  • 120 calories: 3.5 mph
  • 240 calories: 5 mph
  • 300 calories: 6 mph
  • 375 calories: 7.5 mph

Of course, these numbers also depend on your genetics, age, biological sex, and fat-to-muscle ratio. You will burn the most calories if you’re younger, male, with top-notch metabolism, and more fat.

So, how much weight can you lose walking on a treadmill in 1 month?

At 60-120 calories/ 30 minutes/ day, you’re getting to 240-480 calories/ week and 960-1920 calories/ month. That equals a 0.3-0.6 pound weight loss.

By comparison, running at 6mph/ 30 minutes/ day, 4x/ week brings a 2-pound weight loss.

We told you you’d be disappointed.

Don’t stop reading here. Let’s see:

How to Lose 10 lbs. on a Treadmill in a Month

how to lose 10 lbs on a treadmill in 1 month

We would be remiss not to mention that you can lose more weight on a treadmill than the numbers we’ve just cited – but it’ll require more effort. 

Here are some tips:

  • Mix up your routine. Run one day, walk the next. This MO will help avoid burnout and keep your body guessing.
  • Increase your speed. As you get more comfortable with the treadmill, start running faster. This will help you burn more calories.
  • Add incline. This strategy is a great way to add intensity to your workout and burn even more calories. A 10-15% incline doubles your calorie burn, which is excellent news for those who prefer to walk.
  • Work out for more extended periods. If you can fit in an hour-long workout, even better! This will help you burn even more calories.
  • Incorporate strength training. Adding weightlifting to your routine will help you burn more calories and tone up your body.
  • Think outside the treadmill. Try other exercises like biking, swimming, or elliptical training alongside the treadmill or during your rest days.

You get the gist.

Now, let’s see a more detailed:

Running Plan to Lose 10 Pounds in a Month

Losing 10 pounds per month means creating a 35000 calorie deficit. That’s 1166 calories/ day.

  • If you work up to running a 6 mph, you’ll burn 300 calories. Consider upper body strength or swimming to keep up this number on your break days.
  • Give up junk food, processed sugar, and unhealthy fats to burn another 500 calories.
  • The rest of those calories come from daily activities. Don’t be a couch potato just because you’re running 30 minutes twice per week. Walk to and from work, jump with your kids on the trampoline or try salsa dancing with your partner. Your living room works just fine – you don’t have to take classes.

So, here’s what your week will look like:

Monday, Wednesday, and Friday:

  • 7 am: Run for 30 minutes at 6 mph. If you can’t manage that speed, try 3 mph instead, at a 10-15% incline.
  • 9 am: Park your car 10-minutes from work. Walk there.
  • 12 pm: 30-minute walk at 3.5 mph in your lunch break.
  • 5 pm: 10-minute walk to your car.
  • 6 pm until you get tired: Play with your kids or pets, dance in the living room, or try swimming. 

Tuesday and Thursday:

  • 7 am: Upper body workout
  • Repeat other steps above


  • Salsa dancing lessons! Burn 400 calories in an hour.
  • Clean your house more thoroughly, do laundry, vacuum or move furniture around. Even washing your car burns 150 calories/ 30 minutes.


It’s time for a long hike and more active time with your loved ones. Consider playing tennis, swimming, dancing – or whatever rocks your boat. Even better if it’s outdoors.

How to Lose 20 Pounds on a Treadmill in a Month

how to lose 20 pounds on a treadmill in a month

Now that we know how to lose 10 pounds on a treadmill in a month let’s try for 20 pounds. Twenty pounds of weight equals 70,000 calories/month, meaning you have to create a deficit of 2,333/ day.

That’s scary – it’s what people should eat in a day.

But it’s not impossible.

  • Eat as cleanly as possible. Studies show that the average daily calorie intake is 3600 in USA – while the recommended numbers are around 2500 for men and 2000 for women. Besides, households considerably increased calorie intake during the pandemic. That’s at least 1000 calories you can cut right there without any problems.
  • Run at 6 mph for an hour four times per week. Your low-impact alternative is 3 mph with a 15% incline.
  • Continue staying active. Remember that just 30 minutes of changing the sheets burn 180 calories. 

Is it Ok to Use the Treadmill Every Day for a Month?

The answer depends on how you’re using your treadmill. 

If you’re using it as part of a weight-loss plan, then alternating running and walking days is the way to go. If you’re using your treadmill exclusively for running, resting one day between sessions is best. 

Remember to cross-train on your non-running days with other activities like biking, swimming, or elliptical training. This will help keep your body from getting too used to the treadmill, and you’ll see better before and after results in the long run.

1 Month Treadmill Results 

1 month treadmill results

So, these are the numbers. 

You can see how it’s possible to lose 20 pounds on a treadmill in a month if you’re willing to put in the work. Just remember that diet and exercise go hand-in-hand – there’s no way to cheat your way to fitness. 

If you want results, you have to be patient and consistent. 

Don’t forget to drink plenty of water and eat healthy snacks like fruits and vegetables to help you lose weight on a treadmill. Also, avoid eating heavier meals late at night. These tips will help speed up the process.

And, above all, enjoy your journey! You’ll be amazed at how good you feel when you finally reach your goal.

Mary D. Brown

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