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February 15, 2023 7 min read

Many studies show that good running machine workouts improve heart health and strengthen muscles. Also, this aerobic equipment is quite versatile, thus increasing its popularity and approval among fitness enthusiasts. At the same time, it is also considered as the best aerobic exercise equipment for weight loss and fat burning. Although most people are aware of its weight loss benefits, they don't know what running exercise machine workouts will help them successfully achieve their goal of losing weight. If you are one of them, please continue reading. In the following article, I will take you through the 8 best running exercise machine workouts for weight loss. Without further ado, let's get right into it!

Good Running Machine Workouts Improve Heart Health and Strengthen Muscles

1. HIIT running exercise machine workout
HIIT (High-Intensity Interval Training) is one of the most effective treadmill workouts for losing weight. Some studies, including a 2017 research, even suggest that a HIIT workout session burns more calories compared to long, continuous training. Moreover, researchers claim that the body burns calories even after the HIIT workout is over. By definition, HIIT refers to a form of workout that alternates periods of high-intensity training and short recovery periods. As a result, it boosts heart rate, which will help you to burn calories in a short period. Furthermore, as the body tries to get back to rest after a HIIT routine, it will metabolize body fat to release energy. Now, let's look at the best HIIT for weight loss to do on the running exercise machine. First, walk on the running exercise machine slowly (2mph) with 0% incline for 5 minutes to warm up. Then, run for 30 seconds at 9-10 mph, followed by a 1-min walk at 3-4 mph. Next, repeat the above step 5-10 times. Finally, towards the end of your exercise, cool down by walking at 2mph for 5 min.

2. 20-min beginner running exercise machine interval workout
This workout can be tough, especially since it mimics an outdoor run. Nonetheless, it's a good running exercise machine workout for weight loss. In general, this workout alternates raising the heart rate and dropping it back down during recovery periods. If you're a beginner, I recommend starting this workout with a slight or no incline. Afterward, you can slightly increase the incline & speed in 2-min intervals while exercising. As the name suggests, this exercise takes 20 minutes to complete, and you can perform it 3 to 4 times a week. And to get a noticeable outcome, you need to do it for at least 3 to 4 weeks. Here is you can perform this workout. First, set the machine incline at 0% and speed at 1mph, then walk/ brisk run on the machine for 2 minutes to warm up. Then, for the next 16 minutes, alternate between 1-minute fast running sessions and 1-minute easy/recovery intervals. Typically, fast intervals should be done at 7-9mph, while easy intervals should be performed at 5-6 mph. However, you should keep the incline grade at 1.5%. Finally, for the last 2 minutes, set the running exercise machine speed to 2.3 mph and incline at 0.5%, then walk at a slow pace to cool down.

3. 30-min running exercise machine workout
The 30-min running exercise machine workout is another great exercise for weight loss. In addition, it involves a combination of speed, incline, and endurance training. So, if you have got enough time for an intense workout session, it's such a good option. Even better, it's perfect for beginners and more advanced trainers. Here is what this 30-min motorized treadmill workout for weight loss entails. First, set the incline at 1% and walk on the running belt for 2 minutes at 2mph to warm up. Still, as part of the warm-up, increase the incline to 1.5% and brisk-walk on the machine at 3-3.5mph for 1 minute. Then, increase the incline to 3% and run for 8 minutes at 5-6 mph. Repeat the process for another 8 minutes, with the incline level set to 4% and speed at 6-6.5 mph. Afterward, increase the incline to 5% and 6.5-7 mph speed. Now, run for another 8 minutes. Finally, similar to any other running exercise machine workout, cool down after your training session. In this case, the exercise will involve brisk walking on the running exercise machine on a 1% incline and 3-3.5 mph speed for 3 minutes.

4. Running exercise machine incline workout weight loss
Running exercise machine workouts for weight loss can become boring if you train at the same incline grade and constant speed through the workout. However, you can prevent that by including incline and speed workouts in your routine. Cardio running exercise machine workouts that involve varying speeds and inclines have other benefits apart from keeping your workout interesting. For example, they help to reduce body fat within a short period. Even better, they build your endurance during the longer workout sessions. Follow these steps to perform running exercise machine incline workout for weight loss. First, keeping the incline level at 0%, walk for 5 minutes at a slow speed to warm up. Next, speed-walk for 1 minute without changing the machine's incline. After that, increase the incline by 1% every minute while working out until you reach an 8 to 10% incline. Now repeat the above step, but this time do it in reverse. Simply put, reduce its incline by 1% every minute while running on the running exercise machine until you reach a 0-1% incline. Finally, walk for 5 min at a comfortable speed as you come towards the end of the exercise to cool down.

5. Running exercise machine walking workout for beginners
The good thing about running exercise machine training is that it doesn't always have to be complicated to be effective. Instead, even a simple activity like running machine walking will help you lose weight. Besides, it is considered the best running exercise machine workout for fat loss, especially for beginners. If done properly, running exercise machine walking can help you burn around 300-400 calories, based on your weight & speed. All in all, if you're starting your weight loss journey, you can kick things off with this 30-min running exercise machine walking routine. First, set the incline at 0-1%, and walk at a comfortable pace (1-3 mph) for 5 minutes. After warming up, increase your speed to a brisk walk pace that brings the heart rate up to 60-70% of the max heart rate. Also, raise the incline level to 1-2%, and walk at a steady running exercise machine training pace for as long as possible. Lastly, reduce the running exercise machine speed to 1.5-2 mph and walk 5 minutes to cool down.

Running Machine Walking Will Help You Lose Weight

6. 10-min running exercise machine workout
This 10-min running exercise machine workout requires intervals to increase the workout intensity. So, you can rest assured that you'll get the most out of the exercise, even if it only takes 10 minutes. To perform this running exercise machine training routine, follow these steps. Since you only have 10 minutes, warming up will be part of the training routine. So, start running at a consistent pace at 0% incline for at least 2 minutes. Next, slowly increase the incline to a low setting & run for 3-4 minutes. Afterward, continue to increase the incline to a medium and high setting until you reach the top of a moderate hill. Now, slowly reduce the incline and increase the pace to sprint down the hill. Lastly, end your running exercise machine workout by running with a 0% incline at a slow pace for 1 minute.

7. Flat stomach running exercise machine workout for weight loss
2 types of fats can be causing the flab around the tummy; visceral and subcutaneous. Visceral body fat is found deep inside the belly, while subcutaneous is right under your skin. Whichever the case, you can maintain or achieve a flat stomach through running exercise machine workouts combined with a healthy diet. Exercising on a treadmill is good for burning belly fat. So how to use it to lose belly fat? Before you start the flat stomach running exercise machine workout, it's always good to warm up. So, don't hop on your running exercise machine and start running right away. Instead, start by walking at a comfortable pace for 5-10 minutes until your body feels comfortable doing more intense exercise. Afterward, increase the speed until you get to a brisk pace. At that speed, you can comfortably have a conversation for 10-20 sec at a time. Continue training at this intensity for 30 minutes. Alternatively, you can up your training with other workout options like interval training to prevent extreme boredom. Finish your exercise with a 5-min walk at an easy pace.

8. Running exercise machine workout for obese beginners
As mentioned earlier, the running exercise machine supports different workout options based on weight and preferred speed. This particular workout is the best exercise for obese beginners at home. So, if you want to lose weight, look for the best running exercise machine and get ready to start your fitness journey with the following routine. First, like any other cardio workout for weight, walk for 5 minutes to warm up. However, ensure the speed is set at 2.5-3 mph and the incline level at 2%. Raise the incline to 4% and walk for 5 minutes, keeping the speed at 2.5-3 mph. Next, reduce the machine's incline to 2%, and walk for 5 minutes at 2.8-3.3 mph. Next, raise the incline to 4% and walk for 5 minutes, keeping the speed at 2.8-3.3 mph. Then, reduce the running exercise machine's incline to 2%, and walk for another 5 minutes at 3-3.5 mph. Next, raise the incline to 4% and walk for 5 minutes, keeping the 3-3.5 mph speed. Finally, cool down by walking at a comfortable pace for the last 5 min. This workout is very effective, especially if you continue increasing the speed while alternating between different incline levels. For starters, 2.5-3 mph is the perfect running exercise machine speed range to start your workout. However, as time goes by, you can continue increasing the speed at the start of your workout.

Using a treadmill for cardio workouts is a great way of losing weight and calories. And as you've seen in this article, there are the 8 best running exercise machine workouts to lose weight you can try.

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