Can You Lose Weight In 30 Minutes on a Treadmill?
Considering the number of people that don’t engage in physical activity on a daily basis, 30 minutes is enough on a treadmill. Even doing just 30 minutes, you can definitely see a few pounds fly off. It doesn’t matter whether you walk or run, as long as you’re burning calories. Pounds just won’t fly off though, you should eat a sensible diet where you are in a caloric deficit. The amount of weight you lose doing 30 minutes on a treadmill will vary depending on the speed you go and the amount that you weigh.
Is 30 Minutes Enough on a Treadmill? Burning Calories
Walking or running, you are guaranteed to burn some calories while on the treadmill for 30 minutes. Studies show that you need to burn 3,500 calories in order to lose 1 pound of body fat. While you won’t burn that all in one session, keep in mind that if you are consistent you will see results.
Weight, speed, and intensity will determine the number of calories you burn. Someone who weighs around 160 lbs will likely burn 160+ calories walking at a moderate pace for 30 minutes. Another person that weighs 40lbs less will burn around 130+ calories. As you increase the pace a little, you will see a slight increase in the number of calories burned. Increasing the pace isn’t the only way to add intensity to your 30-minute treadmill workout though.
By increasing the pace or adding an incline, you will increase the benefits that the treadmill has on your body. Adding incline will make it seem like you are walking or running uphill, which will engage more muscles on your body than if you were to be walking on a flat surface. The more vigorous the better. More vigorous exercises even have the potential to allow you to burn more calories in a shorter amount of time, to shorten your workout.
You could also partake in High-intensity interval training(HIIT). HIIT training is when you participate in periods of high-intensity exercise with short periods of recovery. HIIT training causes increased oxygen demands which will increase caloric expenditure during and after your workout.
An example of a HIIT exercise would be running or jogging for 1 minute, then walking for 2 minutes. Then you rinse and repeat, and the more comfortable you get, the more you can adjust your intervals and recovery times to fit your body needs.
What the CDC Recommends
Walking as slow as a snail or running as fast as the flash will help you lose weight, no matter the pace. Especially, if you’re on the treadmill for 30 minutes, and have a consistent workout schedule.
The CDC actually recommends 150 minutes a week, which may sound like a lot. Bt if you break it down, it is only 30 minutes a day for 5 days a week. You can spread out this time, and most importantly you can do your workouts on a treadmill. You can receive great health benefits walking at a moderate 3mph walk.
If you’re looking to do something more intense, the CDC recommends 75 minutes a week for vigorous physical activity. This vigorous physical activity could be as little as 5mph on the treadmill.
As much exercise as you do on the treadmill, you must also remember your diet and your weight loss goals.
The Proper Diet
Everyone has different weight loss and fitness goals, so you should adjust your diet to that. You can easily put on weight even though you exercise regularly. Another fact to consider is that the more you weigh, the faster you’ll lose weight with exercise, but once again exercise won’t do it alone.
You must be in a caloric deficit to lose weight. Control the portions of your meals throughout the day to cater to your body. Some people operate better with a light breakfast and heavy dinner while others may like to eat heavily to start the day and finish off with smaller meals and snacks.
Concluder Whether 30 Minutes is Enough on the Treadmill
30 minutes and a treadmill can give you the CDC’s recommended amount of physical activity you need for the week. It has also been found to help you lose weight. While on the treadmill you can adjust your speed to get more out of the workout or you could add an incline to really break a sweat. If you’re feeling bold you could do both. You could even incorporate HIIT training into your workout to see even more results.
Don’t forget to weigh yourself weekly to track your progress!