Treadmill WorkoutsFat Burner: an 8-week treadmill interval plan for weight loss
Fat Burner uses high-intensity intervals: short, hard runs followed by walking to recover. Interval sessions burn plenty of calories in a short time, and the plan mixes them with steady runs so your fitness keeps growing alongside. It suits anyone comfortable running for short periods who wants a structured way to lose weight.
- Level
- Intermediate
- Goal
- Lose weight
- Length
- 8 weeks
- Sessions
- 28 in total, 3–4 a week
- Session length
- 22–45 minutes
- Start if
- You can run for a few minutes at a time.
- You will finish with
- Hard intervals of up to two and a half minutes, and a 25-minute steady run.
Your first Fat Burner workout is free in the app, then try the full plan free for 7 days.
Who it’s for
- Your main goal is weight loss or general fitness
- You like short, varied sessions
- You can already run for a few minutes without stopping
How it progresses
Weeks 1–2
30-second and one-minute hard runs with 90 seconds to two minutes of walking.
Weeks 3–4
Steady five-minute runs alternate with interval days.
Weeks 5–6
Longer hard efforts of 45 seconds to two and a half minutes.
Weeks 7–8
Longer steady runs of 12 to 25 minutes alongside your interval sessions.
The full Fat Burner schedule
Every session in the plan, drawn to the same time scale. Choose walking and running speeds that feel right for you; the plan builds time, not pace.
WalkIncline walkRunRun hard
Week 1
Session 122 min
Warm up 6 min, then 5 × (Run hard 30 sec, Walk 1 min 30 sec), Run hard 30 sec, then cool down 5 min 30 sec.
Session 223 min
Warm up 6 min, then 4 × (Run hard 1 min, Walk 2 min), then cool down 5 min.
Session 322 min 30 sec
Warm up 6 min, then 5 × (Run hard 30 sec at incline 4, Walk 2 min), Run hard 1 min at incline 2, then cool down 3 min.
Session 430 min
Warm up 5 min, then Run 5 min, Walk 10 min, Run 5 min, then cool down 5 min.
Week 2
Session 124 min 30 sec
Warm up 6 min, then 6 × (Run hard 30 sec, Walk 1 min 30 sec), Run hard 30 sec, then cool down 6 min.
Session 225 min
Warm up 6 min, then 4 × (Run hard 1 min, Walk 2 min), Run hard 1 min, then cool down 6 min.
Session 325 min
Warm up 6 min, then 4 × (Run hard 1 min at incline 2, Walk 2 min), Run hard 1 min at incline 2, then cool down 6 min.
Week 3
Session 135 min
Warm up 5 min, then 2 × (Run 5 min, Walk 5 min), Run 5 min, then cool down 5 min.
Session 222 min 30 sec
Warm up 6 min, then 5 × (Run hard 30 sec, Walk 1 min 30 sec), Run hard 30 sec, then cool down 6 min.
Session 324 min
Warm up 6 min, then 2 × (Run hard 1 min 30 sec at incline 2, Walk 2 min), Run hard 1 min 30 sec at incline 4, Walk 2 min, Run hard 1 min 30 sec at incline 2, then cool down 6 min.
Session 425 min
Warm up 6 min, then 4 × (Run hard 1 min, Walk 2 min), Run hard 1 min, then cool down 6 min.
Week 4
Session 130 min
Warm up 5 min, then Run 5 min, Walk 10 min, Run 5 min, then cool down 5 min.
Session 222 min 30 sec
Warm up 6 min, then 5 × (Run hard 30 sec, Walk 1 min 30 sec), Run hard 30 sec, then cool down 6 min.
Session 326 min
Warm up 6 min, then 2 × (Run hard 2 min at incline 4, Walk 2 min), Run hard 2 min at incline 2, Walk 2 min, Run hard 2 min at incline 2, then cool down 6 min.
Week 5
Session 136 min 30 sec
Warm up 8 min, then 4 × (Run hard 1 min 30 sec, Walk 3 min), Run hard 1 min 30 sec, then cool down 9 min.
Session 227 min 30 sec
Warm up 8 min, then 6 × (Run hard 45 sec, Walk 1 min 30 sec), Run 2 min, then cool down 4 min.
Session 330 min
Warm up 8 min, then 2 × (Run hard 2 min at incline 6, Walk 2 min), 2 × (Run hard 2 min at incline 4, Walk 2 min), Run 2 min, then cool down 4 min.
Session 435 min
Warm up 5 min, then Run 10 min, Walk 5 min, Run 10 min, then cool down 5 min.
Week 6
Session 129 min 45 sec
Warm up 8 min, then 7 × (Run hard 45 sec, Walk 1 min 30 sec), Run 2 min, then cool down 4 min.
Session 232 min
Warm up 8 min, then 4 × (Run hard 2 min 30 sec, Walk 2 min), Run 2 min, then cool down 4 min.
Session 336 min 30 sec
Warm up 8 min, then 2 × (Run hard 1 min 30 sec at incline 6, Walk 3 min), Run hard 1 min 30 sec, 2 × (Walk 3 min, Run hard 1 min 30 sec at incline 4), Walk 3 min, Run 2 min, then cool down 4 min.
Week 7
Session 145 min
Warm up 5 min, then Run 13 min, Walk 10 min, Run 12 min, then cool down 5 min.
Session 232 min
Warm up 8 min, then 8 × (Run hard 45 sec, Walk 1 min 30 sec), Run 2 min, then cool down 4 min.
Session 329 min
Warm up 8 min, then 6 × (Run hard 30 sec at incline 6, Walk 2 min), Run 2 min, then cool down 4 min.
Session 431 min 30 sec
Warm up 8 min, then 5 × (Run hard 1 min 30 sec, Walk 2 min), Run 2 min, then cool down 4 min.
Week 8
Session 135 min
Warm up 5 min, then Run 25 min, then cool down 5 min.
Session 229 min 30 sec
Warm up 8 min, then 6 × (Run hard 45 sec, Walk 1 min 30 sec), then cool down 8 min.
Session 336 min
Warm up 8 min, then 4 × (Run hard 3 min, Walk 2 min), then cool down 8 min.
Follow it without watching the clock.
In Treadmill Workouts, every session above is guided. The app announces each walk and run, shows what is coming next, and logs the workout when you finish.
Tips for Fat Burner
- "Run hard" means a strong effort you could hold for the interval, not a sprint.
- Use the walking recoveries properly. They are what let you push on the next hard run.
- Pair the plan with sensible eating. Exercise works best for weight loss alongside diet.
Fat Burner questions
Are treadmill intervals good for weight loss?
Intervals let you work hard in a short session, which burns a lot of calories. Combined with consistent training and sensible eating, they are an effective way to lose weight.
How long are the Fat Burner workouts?
Between 22 and 45 minutes, including a warm-up and cool-down. There are 28 sessions over eight weeks.
Can beginners do Fat Burner?
It is rated intermediate. If you cannot yet run for a few minutes, start with Intro to Running or Couch to 5K and come back to it.