How to Lose Weight on a Treadmill in 2 Weeks

You have a 2 week deadline to shift that extra body fat and all you have is a treadmill and a lot of ambition. What do you do?

To lose weight on a treadmill in 2 weeks you are going to have to shed more than body fat; you need to lose your preconceptions about weight loss. You must combine proper diet with proper exercise if you want to shed that excess body fat. You can lose a lot of weight in a 2 week period but you must be prepared to put in the work. Let’s take a look at how to do that in more detail.

how to lose weight on a treadmill in 2 weeks

How Much Can You Weight Can You Expect to Lose on a Treadmill in 2 Weeks?

Ok so you have a very ambitious goal – you must lose weight in two weeks. Can it be done? How much weight can you actually lose in 2 weeks?

treadmill run - how to lose weight on a treadmill in 2 weeksWell, the amount of weight you can lose depends on a few different variables namely:

  • How heavy is you starting weight?
  • Do you have the right diet in place (you may actually be able to eat more than you are eating now)?
  • How dedicated are you to a 2 week weight-loss program?
  • Do you have access to a good treadmill?

If you are starting out carry a lot of extra body fat then you can lose a lot of weight in 2 weeks by following a solid fat-burning plan.

However, if you are already relatively slim then you cannot expect to lose the same amount of lbs as a heavier person.

It gets more difficult to shed remaining body fat the closer you get to your ideal weight simply because you burn less calories doing the same amount of exercise.

For the average person who is carrying more body fat than they would like you can lose anywhere from 6 lbs to 10 lbs if you put in the work.

Just be aware that this level of weight loss is not sustainable and if you continue after the 2 week period you should expect your weight loss to slow down.

What You Need to Start Your 2 Week Weight-Loss Journey

There are a few things you need to ensure you have in place before you begin.

What You Will Need:

  • Access to a treadmill
  • A proper diet
  • A lot of determination
  • The ability to ignore the number on the scale


treadmill running- how to lose weight on a treadmill in 2 weeksYou will need access to a good treadmill (though an elliptical trainer will do).

The type of treadmill you use should be able to give you key feedback during your exercise routine as you need to measure your speed, incline and heart rate (though this last one is optional).


Your diet is a crucial part of any weight-loss plan.

There is a saying in fitness circles that speaks volumes about this:

You can’t out-train a bad diet!

Many people new to fitness and weight-loss falsely believe they can eat what they want and then just “train” the calories off. This is simply not possible.

Take a simple example:

You spend 30 minutes busting your gut burning fat on an exercise bike. You successfully burn 250 calories. Then you go eat 2 cream buns that are 250 calories each. In what direction do you think your weight will go – up or down?

Diet is such an important part of any weight-loss program that I have dedicated an entire section to it below.

good diet planHowever, do not get confused with the word “diet” in its original, and correct, form and the modern meaning given to it by the media and people in general.

By diet I am referring to your overall relationship to food i.e. how you eat, what type of foods you eat, when you eat as well as the quantities you eat not just the amount you eat (which is what diet means to most people these days).

In many cases there will be some of you who are reading this that will actually be able to eat more than you are eating now and still lose weight because you will be eating the right types of food at the right times.


Anyone who tells you that you can lose lots of weight in 2 weeks by taking a pill or just doing certain exercises in lying to you!

You must be dedicated enough to watch you eat and to put in the hard work necessary to reach your goal.

If you get your diet right and follow the exercise routine laid out in this article then you will lose weight but you must be persistent in your efforts when even it looks like what you are doing isn’t working.

This leads me to my next point.

The Scale Doen’t Always Tell the Truth

For many people the scale tells lies.

You may be working your butt off and yet the scale won’t move or it may even register you as weighing more (this is indeed possible). This does not mean that what you are doing isn’t working.

the scale lies - how to lose weight on a treadmill in 2 weeksThere are a large percentage of people who do not register weight loss in that way.

You may find that your weight appears to stay the same for several days and then suddenly drops by several pounds all at one time. This is how I the scale registers my personal weight loss every time and it is also how it happens for many others.

So if the scale isn’t playing ball don’t allow yourself to get discouraged. The simple truth is as follows:

You cannot defy the laws of physics.

No matter what the scale says – if you eat less calories than your body normally burns and you burn additional calories during exercise then you have to lose weight!

A good tip for helping you avoid “scale depression” is to only weigh yourself every other day or every third day. And, don’t beat yourself up if the scale does not register thea weight you think you should be at.

As long as the weight on the scale is going down you are moving in the right direction.

The Importance of Diet

Now let’s get on to a vitally important aspect to any weight-loss program: diet.

As I mentioned earlier exercise alone will not ensure you reach your weight loss goals because you cannot out-train a bad diet.

If you eat the same amount of calories that you burn then your weight will remain the same. If you eat more calories than you burn then you will gain weight.

You need to eat less calories than your body normally needs and in addition you also need to burn off more calories through exercise.

This way you will lose a lot of weight fast.

counting caloriesAnd, if you do it the right way you will lose body fat and avoid muscle loss.

Calculating Your Daily Calorie Needs

There is a simple mathematical equation that you can use to determine the amount calories your body needs per day.

If you are woman use the following equation to determine the calories you need per day to maintain your current weight:

655 + (9.6 X weight in kg) + (1.7 X height in cm) – (4.7 X age in years).

To calculate your weight in kg just divide your weight in pounds by 2.2.

And, to calculate your height in cms just multiply your height in inches by 2.54.

If you are a man use the following equation to determine the calories you need per day to maintain your current weight:

66 + (13.7 X weight in kg) + (5 X height in cm) – (6.8 X age in years).

Of course you can always just use a calorie calculator.

Cut down Your Your Calorie Intake

Once you have determined your optimal calorie intake (for maintaining your weight) reduce that amount by 500 calories per day and eat only that amount of calories every day over the next 2 weeks (or for how long you want to continue losing weight).

On average by taking in 500 calories less than your body needs to burn in order to maintain your current weight you will lose out 1 lb per week (3,500 calories equates to 1 lb). Many people find that they lose even more weight than this.

Eat The Right Foods

If you take inventory of the type of foods you are eating you may well find that you are eating a lot of calories in a small amount of food.

eat right - how to lose weight on a treadmill in 2 weeksIf you like to snack on chocolate, candy and cream cake then chances are you are loading up on a lot of unhealthy and fatty calories that leave you feeling hungry again very soon.

For example, an apple will give you more energy, fill-you-up more and taste just as sweet as some candies while only costing you 50 calories of your daily intake and giving you much needed fibre.

The same is true of many carbs. There are good carbs and bad carbs just as there are good fats and bad fats.

By doing a little research into good dietary and nutritional habits you may find that you can eat a lot more while shedding a ton of body fat!

This is a fantastic diet for losing weight while eating more.

Burn Extra Calories

The next step is to burn an extra 500 calories or 1000 calories per day doing cardio exercises.

You will be doing a special type of cardio exercise using a treadmill which burns much, much more body fat than traditional cardio exercises do.

When you burn those extra calories using HIIT exercises (explained later) you will actually continue to burn calories over the entire day even while you are doing nothing.

How to Exercise on a Treadmill for Weight Loss

There are specific exercises you can do on a treadmill to help you shed fat fast.

These exercises are based around a technique known as HIIT.

HIIT treadmill exercises for fast weight loss


HIIT, an abbreviation for High Intensity Interval Training, exercises are unique in that they have a two-phase calorie burning effect.

When you initially performing your HIIT exercises you will burn a certain amount of calories during the exercise, just like any other cardio workout. However, due to the effect of HIIT exercises on your body you will continue to burn extra calories even when you are doing nothing!

HIIT exercises ensure your body is still burning calories even while you sit watching TV.

HIIT treadmill workoutSo you will perform HIIT exercises on the treadmill to ensure you get the most from your workout routine.

Mix Up the Routine

This is something that bodybuilders know all too well – when you keep doing the same exercises your body gets used to them and adjusts accordingly.

Your body is a very efficient machine that likes to use the lest amount of resources to get a job done. So, when it gets used to an exercise it will adjust its eternal structure to accommodate for those exercises using the lest amount of resources.

In other words when you keep doing the same exercises your body adapts and you stop getting the same gains.

You must sometimes shock the body into burning calories again they way bodybuilders shock their bodies into gaining muscle when their muscles stop responding to their excise routine.

To do this is very simple. You just change up your exercise routine.

This is something you will only need to think about after the initial 2 weeks is over as it is unlikely your body will adapt to your exercise routine before then – but it is good to know.

Use The Incline

The beauty of using a treadmill for cardio exercise is that you can make your exercise tougher by raising the incline.

Not only will this help you burn more calories, and thus eliminate more body fat, but it will also help tone your whole lower body.

The best way to use the incline is to slowly raise it throughout your exercise routine and then slowly lower it again.

Push on Through to The Other Side

This is another key component of any weight loss routine; you must not stop.

It is at times when you want to quit and give-up that you will probably experience the most gains (or in the case of weight loss the most “loss”).

Walk Don’t Drive

Finally, although this is not related to treadmill activity it will help you get closer to your weight loss goal. Instead of driving everywhere, walk.

Park the car a few blocks from work so you get a bit more exercise than normal.

Walk to the local store instead of driving.

All those extra calories that you burn will add up.

Treadmill Exercises to Lose Weight in 2 Weeks

Before you start your 2 week weight loss program make sure you are using a good treadmill.

HIIT cardio treadmill trainingYou should aim to exercise on the treadmill at least 30 minutes per day but if you can do 2 separate sessions of 30 minutes you will see even greater results.

If you cannot get 30 minutes exercise done at any one time then divide the exercise up into two 15 minute sessions or three 10 minutes sessions (though this is not ideal).

However you do it, you must get at least 30 minutes of HIIT treadmill exercise done every day over the 2 week period.


Once on the treadmill you will start with a warm-up exercise.

Start with a slow walk for about 5 minutes to warm-up your muscles.

Then increase your speed to a power-walk for another 5 minutes.

After 10 minutes you will have finished your warm-up.  Now it’s time to stretch.


Once you have warmed-up start to stretch your muscles placing the most focus on your legs as these will be the muscle you use the most during your treadmill time.

This requires getting off the treadmill.

It is a good idea to stretch your muscles because it minimizes the risk of injury and muscle fatigue.

The stretching exercise s are covered in detail in the video below.

HIIT Treadmill Exercise for Fast Weight Loss

Here are the steps to burn fat through HIIT treadmill exercises after your warm-up and stretching:

  1. Put the treadmill into Manual Mode.
  2. Start at a slow walking pace for 30 seconds.
  3. Then increase the speed to power-walk pace.
  4. Continue at this speed for 60 seconds.
  5. Then increase your speed to a jog.
  6. After 60 seconds increase your speed to an all-out run.
  7. Run as fast as you can for 15 – 30 seconds.
  8. Then simply hold onto the rails and jump to the side of the treadmill.
  9. Reduce the treadmill speed to the starting walking pace.
  10. Start walking for 60 seconds.
  11. Repeat above steps.
  12. Continue this training for 30 minutes.

As the days pass and you start to get fitter (you will feel this happening as the exercises get easier) you can begin to increase your speed and the incline degree of the treadmill to make the exercise tougher.

The amount of effort you put into this and the persistence you display over the 2 week period will determine the results you get.

There are people who have lost 12 lbs using this weight-loss approach. However, always remember to pace yourself and don’t try to do more than you are capable of doing.

2 weeks is a short amount of time to lose weight but if you continue this exercise routine (only using the treadmill for 20 – 30 minutes per day after the 2 week period has finished) along with a proper diet you will not only get super slim but you will also get super fit and healthy.

HIIT on Treadmill (video)