The rapid loss of weight is often hard to sustain, especially when you’re using the extreme calorie-restriction method. Your body would naturally rebel against low calorie levels, making it almost impossible for you to go for a whole day without biting some unhealthy foods. Exercise is the best way to lose weight because it is less severe on the body.

If you’d want to lose weight fast without struggling with the calorie problem, access a treadmill and begin doing exercises. However, this doesn’t mean that you do not monitor your intake. The good thing about treadmill exercises is that they are suitable for every level. There are even workouts that a beginner can do.

However, the treadmill can be boring if you do not get inventive. Worse still, linear motions like running and walking are not the best and effective exercises that your body needs. This is because bodies are supposed to move through diverse planes.

One-dimensional forms of exercises are mundane and you should avoid them. There are those treadmill workouts that do not require you to run but train your body in a very functional manner. They can make you look like a fitness rockstar after doing them at the gym. Simply put, they are the best weight loss exercises.

How They Work

  • Perform one of the exercises for about 30 seconds with resting intervals of between 30 to 60 seconds
  • If you’re a beginner, perform one set. If intermediate, take 2 to 3 sets. For an advanced level, perform 3 to 4 sets.
  • If you’re using a powered treadmill, start at a 0.1 to 0.2 miles per hour. This ensures a proper form
  • It’s recommended that you do these exercises with a partner for safety purposes
  • For the other types of exercises, turn the treadmill off. Just use your own energy to move the belt
  • You must have a treadmill to do the exercises

Powered Treadmill Workouts

  1. Crab Crawls. Give the treadmill your back and let your feet be hip-width apart. Come to a low squat about 12 inches behind the belt. Then, place your hands on the exterior of the belt. Brace the core before extending your hips towards the ceiling, forming a straight line with hips and shoulders. As the belt moves, slowly place one hand after the other on it then begin walking them forward.

Note: Do not wear any loose and hanging shirts or ponytails when doing this exercise.

  1. Turtle Walks. Start in a pushup position with your hands on the treadmill’s sides and in line with your shoulders. Position yourself feet hip-width apart with your toes resting firmly on the ground. From your shoulders to hips, your body should form a straight line. Brace the core before you slowly place both of your hands on the treadmill’s belt. Do this as you start walking them forward. Use your hands to perform smooth strokes as if you are painting with a brush.

Note: Stop immediately in case you feel that your hips are beginning to sag. Place your hands on the treadmill’s sides while repositioning yourself. Then, start all over again.

  1. Kickback Lunges. Increase the incline of the treadmill to between 3 to 5 degrees and raise its speed up to 3 miles per hour. This depends on your current fitness level. Begin walking after placing your hands on the handrails. Brace the core and drive your right knee up toward the navel. After this, place down the right foot and lower your hips until the right knee forms an angle of 90 degrees and you’re in a lunge. Rise up and kick your left leg at hip height. Then, drive the left knee upward in front of your body and into a lunge position the way you did with the right side. Keep on switching the sides as you aim to keep the swinging leg in a linear position as it moves behind your body.

Note: To evade hanging too far forward at your hips, keep the chin parallel to the floor.

  1. Lateral Squat Sliders. Start by walking sideways on the treadmill with your right side facing the fore of the machine. Place your hands on the hips while keeping a natural arch in the lower back. Brace the core and step out to the side toward the machine’s front with the right foot. Simultaneously lower the hips until your knees almost form an angle of 90 degrees. Reverse the direction back to the beginning position and pull the left leg quickly under your hip. Continue with this for 30 seconds before switching sides.

Note: If you’re a beginner, you may consider reducing your squat’s depth until you’ve gained confidence and can ensure a proper form.

Non-Powered Treadmill Workouts

  1. Lateral Glides. Begin with a low squat with your left hip facing the treadmill approximately 6 inches from the belt. Brace the core. Then, in one powerful movement, place your left foot onto the belt and thrust it away from the body. Reverse the direction back to the beginning position immediately your leg fully extends. Do this for 30 seconds before switching sides.

Note: At all times, target to keep your body in a low squat. This aids in gaining flexibility and ensuring optimal mobility.

  1. Reverse Lunge Gliders. Stand at about 6 inches from the treadmill with your back facing the machine. With your hands on the hips and the chin parallel to the ground, place the ball of the right foot on the belt. Brace the core and drive the ball of the right foot into the belt, pushing it forward. Go on with the pushing until the left knee forms an angle of 90 degrees. After this, return the foot under the hips quickly. Continue doing this for 30 seconds, and then switch sides.

Note: At all times, target to maintain the natural arch in the lower back to avoid rounding the neck.


While it is usually hard to shed extra pounds through a calorie restriction program, you may think that the treadmill might be the best solution. However, not all exercises that you might do on the machine can be effective towards your weight-losing endeavor. Avoid workouts that involve much running and focus on simple but functional ones.