12 Fun Exercises On A Treadmill To Lose Belly Fat

Running on a treadmill to lose belly fat can be boring for some people. But you don’t need to worry. You can use the treadmill with some interesting exercises that you probably didn’t know about.

Note that these exercises are intended for experienced exercisers. So, if you just begin a workout on a treadmill, you can find out the HIIT treadmill workout for beginners first.

1. Drag on a treadmill to lose belly fat

Doing:

  • Set the treadmill speed to 4.0 mph and begin walking forward.
  • Place left hand on the front handle and right hand on the right handrail.
  • After stepping forward with your left foot, rotate your whole body and feet towards the right side of the treadmill.
  • Take a long step forward of the treadmill with your left foot and press into your palm to help you jump up with both feet as you move.
  • Kick back with your right foot and continue to drag for up to 60 seconds.
  • Then face left with left hand on the railing and right hand on the front handle, pull for at least another 60 seconds.
Drag on a treadmill to lose belly fat
Drag on a treadmill to lose belly fat

2. Knee-high jump

Doing:

  • Set the treadmill speed to 3.0 mph, spread your legs apart with your back toward the treadmill screen.
  • Place one hand on each handle. Press into your palms, extending your arms as you bring your right knee up to hip height.
  • Then jump left foot, flexing your arm as your foot comes down.
  • Press into your palms, extend your arms as you raise your left knee to hip height, and jump onto your right foot, bending your arm as your foot lying on the belt.
  • Continue alternating knee-high jumps for 30 to 60 seconds.
Knee-high jum with Treadmill
Knee-high jump with a treadmill

3. Low (squat) side shuffles

Doing:

  • Set the treadmill speed to 0.5 mph and start walking forward.
  • Place left hand on the front handle and right hand on the right handrail.
  • After stepping forward with your left foot, rotate your whole body and feet to face the right side of the treadmill.
  • Keeping your right leg straight and your left knee behind your left toe, bend your left knee, and sit back to the side.
  • Press into left heel to stand and step right foot over left foot.
  • Then, step your left foot out in front to return to your starting position.
  • Continue doing the steps for 30 seconds.
  • Then, switch sides, rotate your whole body and feet to face the left side of the treadmill and continue doing the steps for another 30 seconds.
Low side shuffles with a treadmill
Low side shuffles with a treadmill

4. Central squats

Doing:

  • Set the treadmill speed to 0.5 mph and start walking forward.
  • Step forward with your left foot, placing your right and left hands on the right handrail.
  • Rotate your heels to rotate your whole body toward the right side of the treadmill.
  • With your legs slightly apart, bend your knees to sit back into a deep squat.
  • From this position, press up through your heels to return to a standing position. Immediately step your back foot toward the front of the machine (as if you were walking forward).
  • Next, place your left and right hands on the left handrail. Rotate your heels to rotate your whole body face the left side of the treadmill.
  • Complete another squat, then step your back foot in front of the treadmill and rotate your entire body to the right.
  • Continue doing the steps for both sides for 30 to 60 seconds.
Central squats on a treadmill
Central squats on a treadmill

5. Reverse climberGreat movatation on a treadmill to lose belly fat fast

Doing:

  • Start with a treadmill turned off. Place both palms up in front of the treadmill.
  • Don’t stand up, step forward with your right foot and press into your right toe as you extend your leg to push the laces back.
  • Then, step forward with your left foot, and press into the left toes to push the band back.
  • Keep climbing forward, using your abs to control the speed of the band.
Reverse climber on a treadmill to lose belly fat fast
Reverse climber on a treadmill to lose belly fat fast

6. Plank on a treadmill

Doing:

  • Start with the treadmill turned off. Stand on the conveyor belt with your back to the screen and and bring your hips out after lowering to the ground in a low squat.
  • Keeping your legs extended and knees locked. Then, press into your palm to push the carousel forward and away from your body.
  • When you do push-ups, raise your left palm and place it under your left shoulder, then lift your right palm and place it under your right shoulder.
  • Bring your palms back and push forward to keep the band moving
  • Continue pushing the conveyor belt for 30 to 60 seconds.
    If you need a break, stop pushing to slow the band and place your hands to the sides of the band and gently drop your knees down but only after the band stops moving.
Planks on a treadmill
Planks on a treadmill

7. Pull-ups

Doing:

Start with the treadmill turned off. Then, sit down in the middle of the conveyor, with your back to the screen, knees bent, and soles of your feet resting on the conveyor belt.

  • Hold the railing with both hands with palms facing each other.
  • Press into your heels and lift your butt off the carousel, squeezing your butt to keep your feet stable and prevent the carousel from moving forward.
  • Lean back with your chest is parallel to the ground. Without dropping your hips, bend your elbows to bring your chest toward the railing, then extend your arms with control.
  • Complete 8 to 10 repetitions.
    Repeat this exercise up to three times on the treadmill to lose belly fat fast.
Pull-ups with a treadmill to lose belly fat fast
Pull-ups with a treadmill to lose belly fat fast

8. Push-up

Doing:

  • Start with the treadmill turned off. Place both palms on the front handle of the treadmill and take a few steps back.
  • Keep your body in a straight line from the top of your head to your heels and focus on your body to prevent your legs from pushing the carousel backwards.
  • Bend your elbows to bring your chest down toward the front bar.
  • Press palms up to do chest push-ups and complete a rep.
  • Complete ten reps and repeat this exercise up to three times.
Push-up on a treadmill
Push-up on a treadmill

9. Knees raised – One of exercises on treadmill to lose belly fat effective

Doing:

  • Start with the treadmill turned off. Stand in the middle of the band with your back facing the screen.
  • Hold the railing with both hands with palms facing each other.
  • Extend both legs straight out in front of you and and lift both legs at least 1 inch above the band.
  • Keep your legs as straight as possible, crossing your ankles in the air.
  • Without unlocking ankles, raise knees towards chest.
  • Lower your knees to complete a rep.
  • Continue repeating up to 10 reps and repeat exercise up to 3 times.
Knees raised on a treadmill to lose belly fat effective
Knees raised on a treadmill to lose belly fat effective

10. Leg extension

Doing:

  • With the treadmill turned off, sit down in the middle of the band with your back facing the screen.
  • Hold the railing with both hands with palms facing each other.
  • Bend your knees and lift the soles of your feet off the ground, balancing on your sitting bones.
  • From this position, contract your abs as you straighten your legs out to the left.
  • Bring your knees back toward your chest, then extend both legs out to the right.
  • Bring the knee back to complete one set.
  • Continue alternating sides for up to 10 reps. Repeat the whole movement more than 3 times.
Leg extension on a treadmill
Leg extension on a treadmill

11. Traditional lunge on treadmill to lose belly fat

Doing:

  • Turn off the treadmill, stand with your back to the screen and heels.
  • Place both palms face down on the handle.
  • Take a long step forward with your left foot and bend your left knee to lower into a forward lunge.
  • Keep your hips perpendicular to the back corners of the treadmill.
  • Then you lean forward, widening your chest, and hold for as long as you like.
  • Switch legs and repeat the steps.
Lunge on a treadmill
Lunge on a treadmill

12. Bottom-line stress

Doing:

  • Start with the treadmill turned off. Place your palms face down on the front handle of the treadmill and take a few steps back.
  • Then, lock your elbows and bend your knees so your hips sit back while arching your back and dropping your head forward.
  • Push your hips back for an extra stretch and hold for as long as you like.
Bottom-line on a treadmill
Bottom-line on a treadmill

To improve fat loss more effectively, you can find out what RPE level is and apply it when working out

The above are exercises with the treadmill that you can practice at home in addition to jogging. Do it and you will be surprised with the results your body achieves.

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