How To Lose Weight On A Treadmill In 2 Weeks?

Photo of author
Written By Kathy Brewer

I am a certified personal trainer, and I take pride in helping people achieve their fitness goals through strength training, cardio, and nutrition. 





Are you trying to get in shape for an event or maybe your wedding, but you don’t have much time?

Well, I have got you covered. I know the feeling when you want to fit into those expensive clothes for a special occasion. To do this successfully, you will need to change your rules and routine.

A treadmill is very useful when it comes to burning calories and losing weight. You may not know but you can burn up to 1000 calories running on a treadmill in just an hour. That means you can reach your fitness goals as quickly as you want to.

This will also help you gain self-assurance and not to mention, how good you’ll look in any clothing you choose. In addition to making you fit, losing weight will help you maintain an active and healthy lifestyle. 

Now, let’s address the elephant in the room,” Can you lose weight in 2 weeks using the treadmill?” If so, how? 

Let’s talk. 

Can you lose weight on a treadmill in 2 weeks? 

On a treadmill, it is possible to lose a few pounds in two weeks, but the exact quantity will rely on a number of factors, including your diet and the intensity and duration of your workout.

Losing 10 pounds in two weeks by running on a treadmill is possible as well but with an intense workout routine and diet.

Consistency is essential if you want to burn calories and lose weight through an aerobic activity like treadmill running. To lose large amounts of weight in just two weeks, one should utilize the treadmill virtually every day.

Weight Loss

Changing your diet to reduce calories will also help you lose weight. By consuming 250 fewer calories each day and walking for 30 minutes on the treadmill, you can lose one pound in just over a week.

A healthy and sustainable pace of weight loss is between one and two pounds each week, and this is vital to keep in mind. Extremely quick weight loss may be harmful to one’s health and raise the possibility of gaining weight again. 

Because of this, it’s important to give lasting and healthy weight loss practices first attention, even though losing weight quickly on a treadmill is possible.

To achieve this, you must engage in strength training activities, consume lots of water, maintain a nutritious diet, and get enough sleep. One can successfully and sustainably reduce weight by doing this.

How to lose 10 pounds on a treadmill in 2 weeks?

A mix of activity and food modifications is required to lose 10 pounds on a treadmill in just two weeks. To do this, an individual must increase their calorie expenditure while also increasing their physical activity. This will result in a calorie deficit.

Start by consuming 250 fewer calories each day and increasing the intensity of your treadmill runs. Engaging in as least 30 minutes of daily walking, jogging, or treadmill running can result in a weight loss of one pound in just over a week. 

Running on treadmill

To lose 10 pounds in two weeks, one must expend 500 more calories per day than they take in. To achieve the desired weight loss outcomes, it is essential to be consistent and utilize the treadmill for at least 30 minutes practically every day.

It is crucial to remember that dropping 10 pounds in two weeks is an ambitious goal that could only be possible or helpful to some people. It is advised to see a doctor before beginning any weight loss program. 

The Centers for Disease Control and Prevention recommends at least 2.5 hours of vigorous or 5 hours of moderate aerobic activity per week to maintain good health.

Best Ways To Lose Weight On a Treadmill in 2 Weeks

You can jog, walk, or run on a treadmill, but for a better outcome, if you want to lose weight in two weeks, you must choose more intense routines. Running on a treadmill for just 30 minutes can burn 300 calories for a 145-pound person. 

Be ready to use a treadmill every day if you’re serious about losing weight in only two weeks. I’ll explain a few of the finest strategies to speed up your weight loss on a treadmill in just two weeks:

1. Set your Fitness goals

After you have decided to lose weight in two weeks you must set your fitness goals. Now, the fitness goals include how much weight you need to lose.

You could benefit from having a clearer grasp of your weight loss objectives and plans. Throughout your fitness routine, this will keep you motivated and focused.

Treadmill lose weight 2 weeks

When setting your fitness goals, you should be sensible and specific. A more precise objective, such as “I want to lose 5 pounds in 2 weeks by running on the treadmill for 30 minutes every day,” should be chosen rather than something general like “I want to lose weight.”

By establishing a clear objective, you can track your progress and modify your training regimen. It’s important to acknowledge and value your progress along the way to keep you motivated toward the destination.

You may also like:

2. Set a schedule 

To lose weight on a treadmill in two weeks, planning is essential.

The most effective plan to take would be to arrange your training and allocate particular periods for your treadmill workouts. This will make it easier for you to maintain consistency and incorporate your workouts into your daily schedule.

treadmill weight lose schedule

Consider your daily schedule while creating your timetable, then pick the time that works best for you. For instance, arrange your treadmill sessions for the early hours if you favor morning workouts. Similar to this, plan your workouts for later in the day if you prefer to exercise in the evening.

Setting achievable goals for your treadmill sessions is also crucial. Start with shorter sessions and then lengthen them and intensify them as you get stronger. You can stay healthy and prevent burnout by doing this.

Keep in mind to follow your plan and develop a habit of it. In order to achieve your weight loss objectives on a treadmill in two weeks, consistency is essential.

3. Always start with a warmup.

Any exercise must begin with a warm-up. You’ll be able to avoid injuries and prepare your body for activity thanks to this. A warm-up activity aids in boosting your body temperature, heart rate, and blood flow, which primes your muscles for the next workout.

Start with a low-intensity workout like walking or leisurely jogging for 5–10 minutes to warm up before your treadmill session. Your heart rate will progressively rise as a result, and your muscles will also become more flexible.

You can gradually boost the speed and intensity of your treadmill workout after the warm-up. This will increase your calorie burn and help you lose weight in two weeks.

After your workout, remember to cool down by gradually reducing your activity intensity. This will lessen the likelihood of muscle stiffness and discomfort. You may increase the effectiveness of your treadmill workout while lowering the risk of injury by following a suitable warm-up and cool-down plan.

4. Adjust Your Diet

The most crucial step in weight loss is changing your diet. In two weeks, it can maximize weight loss. To lose one pound of weight per week, Harvard Health Publishing advises creating a calorie deficit of 500 calories each day. You can accomplish this by consuming fewer calories and burning more calories through exercise.

5. High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) can be beneficial to add to your treadmill exercises to hasten the weight reduction process.

Exercises that alternate between high-intensity and low-intensity are known as HIIT, and they can help you burn more calories in less time. You may, for instance, begin with a sprint for 30 seconds, followed by a 30-second break, and continue for 10 to 15 minutes.

As your heart rate and metabolism rise, you’ll burn more calories in a shorter amount of time, which is why HIIT is helpful for weight loss. HIIT can also help you increase your endurance and improve your cardiovascular health.

It’s vital to start out cautiously and build up the intensity of your HIIT workouts over time. Due to the difficulty of HIIT, it is crucial to pay attention to your body and take rests as needed. On a treadmill, HIIT can reliably assist you in two weeks in reaching your weight loss objectives.

6. Add strength training for muscle-making.

Adding strength training to your 2-week treadmill weight loss plan can help you build muscle.

Lean muscle mass, which can enhance metabolism and enable you to burn more calories even when at rest, can be obtained by strength training. Additionally, strength exercise helps enhance your balance, posture, and bone health. 

muscle training

Exercises for strengthening your muscles can be performed with machines, dumbbells, resistance bands, or your own body weight.

Squats, lunges, push-ups, planks, bicep curls, tricep extensions, and chest presses are examples of exercises used in strength training. Strength training can be done on the days that you work out on the treadmill or on different days. 

Aim for at least two strength-training sessions per week, targeting all of your body’s major muscle groups.

With a 30- to 60-second break in between sets, you can perform 8 to 12 repetitions of each exercise for 2 to 3 sets. To avoid injuries and stiffness, make sure to warm up before and cool down after your strength training workouts.

7. Create a calorie deficit

In a calorie deficit, you consume less calories than you burn. You lose weight as a result of your body being forced to burn stored fat for energy. By using the suggestions below, you may create a calorie deficit:

  • Eat smaller portions and avoid snacking between meals.
  • Choose healthy foods low in calories but high in nutrients, such as fruits, vegetables, lean proteins, whole grains, and low-fat dairy products.
  • Drink plenty of water and avoid sugary drinks, alcohol, and caffeine.
  • Increase your daily physical activity and exercise frequently. You can do cardio exercises like running, cycling, swimming, or dancing to burn calories and improve your heart health. You can also do strength training exercises, such as lifting weights, pushing-ups, or resistance bands, to build muscle and boost metabolism.

To lose 1 to 2 pounds each week, you should aim for a daily calorie deficit of 500 to 1000 calories.

Although this can be unhealthy and unsustainable, you should avoid eating less than 1200 calories for women or 1500 calories for men per day.

A doctor should be consulted before beginning any weight loss program. The secret to losing weight in 2 weeks or longer is to create a calorie deficit.

Also, read:

8. Incline Training 

If you add power and inclination training to your treadmill workout, you can also lose weight in two weeks.

You may improve your speed, endurance, and calorie burn by engaging in power and incline training. Running quickly for brief intervals, followed by rest periods, is power training. 

incline on the treadmill

Running on a raised surface simulates running uphill during incline training. Both forms of exercise can increase your cardiovascular fitness while forcing your muscles to work harder.

You can perform inclination and power training on the same day or on different days. Here’s an illustration of a treadmill power and incline training routine:

  • Warm up for 10 minutes at an easy pace.
  • Increase the speed to 80% of your maximum effort and run for 30 seconds.
  • Decrease the speed to 50% of your maximum effort and run for 60 seconds.
  • Repeat this cycle 5 times.
  • Increase the incline to 5% and run for 2 minutes at a moderate pace.
  • Decrease the incline to 0% and run for 2 minutes at an easy pace.
  • Repeat this cycle 5 times.
  • Cool down for 10 minutes at an easy pace.

Depending on your fitness level and goals, you can change the pace, incline, length, and number of cycles. To avoid injuries and soreness, make sure to warm up before and cool down after your power and incline training workouts.

9. Monitor Your Progress

Consider utilizing a fitness tracker or app to keep tabs on your workouts and calorie intake to stay motivated and measure your progress. This might assist you in staying on task and modifying your schedule as necessary.

A sufficient monitoring system will allow you to monitor your progress. You can weigh yourself every morning to check how much weight you’ve lost and learn what you can do to get more fit. 

Note: If you’re trying to lose weight, stay away from diet pills, and if you ever feel weak, call your doctor right away.


How much weight can you lose on a treadmill weekly?

How much weight you can lose on a treadmill in a week depends on a variety of factors, including your present weight, diet, and exercise regimen. By consuming 300 more calories each day through cardio exercises like brisk treadmill walking, you can lose weight. Another efficient technique for burning fat and shedding pounds is high-intensity interval training (HIIT) on a treadmill.

How long does it take to walk on a treadmill to lose 2 pounds a week?

Running for 60 minutes at a high speed (3.5 MPH) on the treadmill will result in weekly weight loss of one pound. Every day, this can burn roughly 390 calories. You would need to burn 600 more calories each day in order to lose 2 pounds per week, which can be done by going for a daily, vigorous 90-minute treadmill walk.

How many days will I lose weight on the treadmill?

Several factors, including your current weight, the speed and incline of your walk, and how you eat, will affect how many days you need to walk on a treadmill to lose weight. However, To experience meaningful weight loss, you must use the treadmill for at least 30 minutes daily, five days weekly. You can also lengthen and intensify your walks to burn more calories and lose weight more quickly.

How to lose belly fat on the treadmill in 2 weeks?

It may not be possible to lose belly fat on the treadmill in just two weeks, but adding frequent treadmill workouts to your fitness routine will help you lose belly fat and overall body fat over time. Studies have shown that performing HIIT on a treadmill can help you lose weight and improve cardiovascular health. Strength training exercises like planks and squats can also help develop muscle and boost metabolism, which results in more efficient fat burning.


Using a treadmill can assist you in losing weight in as little as two weeks.

Running on a treadmill is one form of exercise that can help with weight loss. To be more specific, you must consistently utilize the treadmill on a minimum of 5 days a week as recommended for the best calorie burning. 

Also, you have to adjust your diet to lose weight fastly. Never stay completely hungry but eat healthily and in a moderate amount. Reducing calorie intake and increasing the intensity of treadmill workouts can speed up the process and achieve weight loss in as little as 2 weeks. 

However, it is important to note that individual results may vary, and maintaining a healthy lifestyle beyond two weeks is crucial for long-term weight management.

Leave a comment