Treadmills offer a range of programs to help promote weight loss or cardiovascular endurance, but not all of the programs are effective for weight loss. Aerobic exercise should be performed a minimum of 30 minutes five days a week at a moderate-intensity, according to the American College of Sports Medicine. However, for weight loss to occur you might have to increase the intensity or perform up to 90 minutes of moderate-intensity exercise.
Interval Cardio
Interval cardio is high-intensity bouts of exercise combined with low or moderate intensity bouts of exercise. On a treadmill, this can be done by sprinting for 30 to 60 seconds then walking for 60 seconds. Repeat the intervals six to 12 times. High-intensity interval training burns more calories in less time and boosts your metabolism up to 24 hours after, depending on the length and intensity of the training session, according to Nick Nilsson of the website Bodybuilding.
High-Impact Interval Programs
The intervals can be performed using high-impact exercises on a treadmill such as running or sprinting. A high-impact sprinting program would involve warming up by jogging five to 10 minutes at a moderate intensity, then increase the speed on the treadmill to a speed in which you can sprint for one minute. This speed should be high enough in which it is difficult to complete the entire 60 seconds. After the sprint interval, reduce speed to a comfortable walking pace for 60 to 120 seconds. Repeat six to 10 times, gradually reducing your walking intervals until they are 60 seconds long. Finish with a five-minute walking cool-down.
Low-Impact Interval Program
Low-impact interval workouts are just as effective at burning fat as high-impact intervals, but safer to perform. The best way to incorporate a low-impact, high-intensity workout on the treadmill is by increasing the incline. Perform the intervals in the same fashion as the sprinting program except keep the speed the same and only adjust the incline during the high-intensity bouts -- 7 percent or higher. Holding onto the treadmill during any portion of your workout will decrease the intensity. If you feel the need to hold on to the treadmill during the incline portion, decrease the incline until you feel comfortable walking without holding on.
Weekly Routine
High-intensity interval programs should be included into your treadmill workout program at least twice a week on non-consecutive days for maximum weight loss. On days you are not performing interval training, perform 45 to 60 minutes of moderate-intensity aerobic exercise by either jogging or brisk walking at a moderate incline -- usually between 3 percent and 7 percent depending on your fitness level.
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