Most popular home fitness equipment in India for weight loss
Orthopedic Physiotherapist
A treadmill is the most popular home fitness equipment for weight loss in India. It offers durable performance, incline settings, pre-workout programs, and a maximum user weight capacity for users aged 21 to 50 and above who want faster weight loss without side effects.
Treadmill features like incline walking and high-intensity interval training (HIIT) are proven effective for weight loss in a 12-week treadmill-based study that explains how treadmill workouts, such as high- and moderate-intensity interval training, help burn calories faster than regular exercise.
According to Dr. Kavin PS, an Orthopedic Physiotherapist, people who lead sedentary work lives need to practice walking or running to improve their health and manage their weight. It is essential to have minimum physical movements, or using a home treadmill for a maximum of 30 minutes will help to achieve a stable life.
By knowing the different features of a treadmill, including speed adjustments and workout programs, you can easily achieve fat loss at home. Here is step-by-step guidance on buying a treadmill that suits your budget, home space, and fitness goals.
Why treadmill is best for weight loss?
A home treadmill is useful for weight loss because it offers maximum speed adjustments that gradually increase your workout intensity. The incline feature also helps burn calories faster than regular exercise by setting the treadmill deck to the maximum incline for uphill training, which forces your body to work harder. Here are the Key reasons treadmills outperform other home gym equipment for fat loss:
- Incline walking increases maximum calorie burn in a short period.
- HIIT training allows for intense workout sessions at varying speeds.
- Speed customization lets beginners and advanced users progress at their own pace.
- Real-time workout tracking monitors daily workout metrics, including time, speed, distance, calories burned, and heart rate.
Treadmill features you must know before buying
|
Feature |
Why It Matters |
|
2 HP to 6 HP Peak Motor Power |
For long-term durability and workout intensities. |
|
Maximum User Weight Capacity |
Makes it ideal for a wide range of users. |
|
Wider Running Surface |
Ensures smoother footsteps and comfortable body movement. |
|
Incline Setting |
Increases the fat burn through intense uphill climbing. |
|
Real-time Workout Tracking |
Monitors workout metrics including time, speed, distance, calories burned, and heart rate. |
|
Pre-set Workout Programs |
Designed for various workouts, including weight loss, muscle toning, endurance training, cardio, and HIIT training. |
|
Soft Cushioning Technology |
Provides a joint-friendly workout for beginners and seniors to help reduce joint pain. |
|
Hand Pulse Sensor |
Monitors heart rate and keep track during intense workouts. |
|
Hydraulic Folding |
Automatically folds up the treadmill deck after use. |
|
Portable Wheel |
Transporting the heavy-duty treadmill to your preferred places/ |
|
Warranty And After-sales Support |
Reduces your future expenses for product maintenance and service. |
Using a treadmill regularly for weight loss offers several advantages
- Burn maximum calories through intense cardio sessions.
- Incline walking to challenge your daily workouts.
- Losing 2 - 3 kg of weight in a month by constant practise.
- Easy to set your workout time to your convenience.
- Change the time, speed, and distance you want to cover.
- Foldable treadmills limit the space requirement.
- Keeps you updated on calories burned.
What are the different types of treadmill workouts that help in weight loss?
12-3-30 Incline Walking Method
Treadmill incline walking 12-3-30 method refers to a calorie burn workout by setting the treadmill at a 12-level incline at 3mph speed range for 30 minutes every day that burns the calories faster than other regular workouts.
A comparative study have found that 30 minutes incline walking every day is more effective than intense running. Incline walking increases your intensity by challenging your legs to move forward, putting extra force on movements that gradually burns excess calories stored as fat.
- Start by walking on a flat surface.
- At a 2 km/h, the speed of normal walking.
- Walk for 5 minutes at a slow pace.
- Then set the incline of a treadmill to 2%
- Continue walking at your pace.
- Gradually increase your incline 3% and then 6% at 3 km/h.
- Then set the fixed speed range to 3mph (4 km/h).
- Walk for 30 minutes straight to burn maximum calories.
- Decrease the speed levels to slow walking for 3 minutes.
- Then set the treadmill deck to a flat surface.
- Walk for 5 minutes at a slow pace as a cool-down period.
High-Intensity Interval Training (HIIT) Method
Short bursts of intense training that follow hard exercise for a short time, then slow down gradually, and then repeat the cycle, are referred to as high-intensity interval training.
An experimental study on people with overweight and type 2 diabetes following a mix of short and intense workouts has shown a massive result in their health and weight loss. Doctors have stated that it helps adapt quickly by pushing it hard in short bursts, which reduces your calorie intake and improves overall health.
- Start with an easy walk from 3 to 4 km/h for 5-10 minutes.
- For the next 30 to 40 seconds, increase the speed from 5 to 8 km/hr.
- Walk fast, jog, and sprint faster for 3 minutes.
- For the recovery phase, again, slow walk at 3 to 4 km/h for 2 minutes.
- Repeat this cycle 3 to 7 times.
Moderate Intensity Training Method
Steady pace workouts without any fast intervals, just a consistent pace of workout, are referred to as moderate intensity training workouts, and they are low-impact for beginners, which is an easy-to-follow treadmill workout method.
The World Health Organization (WHO) recommends that moderate-intensity physical activity for at least 150 minutes a week is essential to reduce certain risk factors, such as heart disease, and to maintain a balanced life. Everyday practices like walking, running, and intense cardio help you burn more calories and improve your physical strength.
- Start your warm-up at 3-4 km/h (slow walk) for 10 minutes.
- Walk briskly or jog at 5-6.5 km/h for 30–35 minutes.
- Set the speed limit to your comfortable pace.
- Make sure you have challenged to force maximum limits.
Estimated Calorie Burn on Treadmill
You can burn the most calories on a treadmill based on your weight, intensity level, and consistent practice. These estimates vary based on body weight and workout intensity.
|
Activity |
Duration |
Estimated Calorie Burned |
|
Lite Walking |
35 minutes |
120–200 kcal |
|
Brisk walking |
40 minutes |
150–250 kcal |
|
Jogging |
30 minutes |
200–350 kcal |
|
Running |
30 minutes |
300–450 kcal |
Notes – Calories are burned based on the user's weight, consistent practice, and workout intensity.
How Much Weight Can You Lose on a Treadmill?
By following the consistent treadmill workout routine combined with diet and balanced sugar control, users can expect to lose 2–3 kg per month. It depends based on the
- Body composition
- Workout intensity (suggested to practice 3 to 4 times a week)
- Diet and caloric intake
Final thoughts
It is easy to achieve weight loss at home with the right fitness equipment that offers accessible features and a customized program designed for weight loss and other fitness goals. The treadmill became the weight loss trend for its advanced features and user weight capacity. Based on your fitness goals, you can choose a customized treadmill program that automatically sets your workout speed, distance, and incline, and tracks your progress to see results. Treadmills have become the ideal fitness partner for a daily workout routine.
Frequently Asked Questions
Is a treadmill good for weight loss at home?
Yes, a treadmill is one of the best home fitness pieces for weight loss, featuring customizable workouts, speed and incline adjustments, and features that help deliver consistent results.
How long should I use a treadmill to lose weight?
You can easily lose weight by using a treadmill for 30 to 45 minutes every day, 4 times a week, which can yield effective results in your weight-loss routine.
Which is better: treadmill or outdoor walking?
A treadmill is better than outdoor walking because it offers numerous benefits, such as anytime workouts, consistency, advanced speed and incline options, and faster calorie burn. These features make it the bestoptionfor comfortable workouts and consistent results.
Can a treadmill reduce belly fat?
Yes, a treadmill helps reduce belly fat by offering different workout methods, like incline walking and interval training, that help burn stored fat.
What is a 12-3-30 treadmill workout?
12-3-30 treadmill workout is defined as setting the treadmill incline to 12 levels at a 3mph (4 km/h) speed for 30 minutes every day, which delivers massive results in losing belly fat and achievingmaximumcalorie burn compared to regular exercise.
Is a treadmill suitable for beginners?
Yes, treadmills are ideal for beginners looking for easy-to-use features and a user-friendly design. With the customized workout programs, you can automatically set your exercise based on your fitness level.
What speed should I run to lose weight?
The best speed for running is a moderate pace of 9.6-12 km/h, which is ideal for losing weight.
