How Long Should You Run on a Treadmill to Lose Belly Fat

Walking and running are the best ways to lose belly fat! Running is more or less the fastest way among them. You need to jog regularly to reduce belly fat as well as burn extra fat from other parts of the body.

Now question is, how long should you run on a treadmill to lose belly fat or reduce extra fat from the body? The short and simple answer is daily thirty minutes of run or jogging on a treadmill can help you reduce belly fat. But, the condition is, you need to be a regular runner.

Treadmill to Lose Belly Fat

Let’s make something clear real quick, you’ll most likely lose weight when you are burning more calories than you consume. And how much time you’ll need to lose your belly fat depends on how effectively you can do that (including some other facts).

Here I’m going to explain how much time you might take to lose belly fat in different techniques. Let’s discuss the details.

How Long Should You Run on a Treadmill to Lose Belly Fat – HIIT Method

If you want to lose weight quickly, HIIT, high-intensity interval training on the treadmill is a good option. On HIIT training you need to continue high-intensity training to keep your body fit and mind fresh. If you lose interest after a few days, your body fat will come back with a lot more fat.

If you are interested in HIIT training you can follow the pattern below. To begin, you will learn about the quickest way to lose weight on a treadmill. That is using the HIIT technique. This involves high-intensity exercise followed by rest in a pattern. HIIT workouts help reduce body fat and burn calories in a quicker amount of time. It also increases your metabolism because your heart rate changes so quickly going from intensity to rest.

How Long Should You Run on a Treadmill to Lose Belly Fat

When on a treadmill a good HIIT plan is the following:

  • Walk on no incline for 5 minutes at around 2 or 2.5 miles per hour
  • Run 9 to 10 miles per hour for 30 seconds
  • Walk at 3 or 4 miles per hour for 1 minute and repeat 5 times
  • Walk for 5 minutes to cool down at around 2 miles per hour
  • Your cool-down intervals should be twice your workouts session time
  • To make it even more intense you can jog and sprint as opposed to running and walking

Another option for quick weight loss in the belly is to do the HIIT workout at an incline, except for the warm-up and cool down. Your body has to work harder at an incline which will contribute to building more lean muscle mass in the body. If you’re working on HIIT exercises you will see results quickly but need to maintain the workout and enhance it to keep the weight off the belly.

Take it Slow and Make a Difference

It’s better to lose weight slowly. It may take a month or so. Based on your current body condition and overweight ratio you can talk to your nutritionist and fitness instructor to set a fitness goal. Generally, running on the treadmill for 30 minutes a day or is a very good option.

And, here is the general ‘slow and steady system:

  • You need to jog at least 30 mins per day for 2 months
  • Speed will be 2-2.5 miles per hour for the first 5-10 minutes
  • And, after that 3-4 miles per hour for the next 20-25 minutes
  • And, you can add an 8-9 miles per hour 3 minute running with this schedule

Although power walking and jogging are good options too. You do need to put in some intensity to your run and some power to get the results you are seeking. You should also monitor your carb intake or calories depending on your body type.

Jogging will improve your sleep, help your heart, boosts your mood, and enhance your brain function. If you don’t belong to a gym, purchasing a treadmill is another great option for your home gym or basement at home.

Calories Burn Chart for Running

You can see how many calories a person with an average height can burn with 30 minutes of running at different speeds. It depends on some other facts as well but you’ll get an overall idea about it now.

30 min. running 130 lbs 160 lbs 190 lbs 220 lbs 250 lbs
4 mph
194 Calories
216 Calories
239 Calories
262 Calories
285 Calories
6 mph
316 Calories
353 Calories
391 Calories
428 Calories
465 Calories
8 mph
381 Calories
426 Calories
470 Calories
515 Calories
560 Calories
12 mph
613 Calories
685 Calories
758 Calories
830 Calories
902 Calories


Walking and running for 30 minutes will increase your metabolism and boost it for up to 2 whole days. This allows you to burn extra fat in just a short amount of time. Running for just 30 minutes a day has so many benefits apart from losing belly fat and increasing your metabolism. It also gives you a runner’s high, natural energy and helps you sleep better. Jogging and running is a great practice to add to your family routine.

Follow the routine and enjoy a happy life! Happy fitness!

2 thoughts on “How Long Should You Run on a Treadmill to Lose Belly Fat”

  1. Hey! This is an excellent article! I was sort of surprised having arrived here randomly while procrastinating. I really appreciate the wisdom, body positivity and holistic approach you’ve taken to a well-worn subject. Kudos.

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