Workout guide

8 WeeksWeight LossIntermediate

Fat Burner Treadmill Plan

Use high-intensity aerobic exercise to efficiently burn calories and stay fit. If you're comfortable running for short periods of time this 8 week routine is perfect for general health and fitness. Sessions run 20–50 minutes with clear warm-up, main work, and cool-down structure.

Follow the same Fat Burner program in Treadmill Workouts — preview each session, get walk/run prompts with timers, and log distance and stats when you finish.

Get it on Google Play

Jump to program

Fat Burner treadmill workout preview showing Week 1 walk-run intervals and intensity graph

Boost your metabolism. Burn calories quick.

What this plan includes

4 treadmill sessions in week one — mostly 20–50 minutes per session.
Level: Intermediate — target: Lose weight.
Structured sessions: warm-up, intervals, and cool-down every time.
Interval coaching: walk/run prompts and timers so you never guess what comes next.

Who is this plan for?

Use high-intensity aerobic exercise to efficiently burn calories and stay fit. If you're comfortable running for short periods of time this 8 week routine is perfect for general health and fitness. Open Fat Burner in Treadmill Workouts to follow the full 8-week progression with guided intervals.

Live treadmill workout screen with walk-run interval timer and pace guidance

Guided sessions

Let the app handle walk-run transitions

Live cues show what to do now and what is coming next. Focus on form and breathing instead of watching the clock.

Completed treadmill workout summary showing distance, pace, calories, and heart rate

Track progress

See the habit stack up week by week

Each finished session stores distance, average pace, calories, and optional heart rate in one place.

Get it on Google Play

Week 1

Day 1

22 minutes

Warm up

Walk 2 minutes
Run 1 minute
Walk 1 minute
Run 1 minute
Walk 1 minute

Intervals

Run hard 30 seconds
Walk 90 seconds
Run hard 30 seconds
Walk 90 seconds
Run hard 30 seconds
Walk 90 seconds
Run hard 30 seconds
Walk 90 seconds
Run hard 30 seconds
Walk 90 seconds
Run hard 30 seconds

Cool down

Walk 90 seconds
Run 1 minute
Walk 1 minute
Run 1 minute
Walk 1 minute

Day 2

23 minutes

Warm up

Walk 2 minutes
Run 1 minute
Walk 1 minute
Run 1 minute
Walk 1 minute

Intervals

Run hard 1 minute
Walk 2 minutes
Run hard 1 minute
Walk 2 minutes
Run hard 1 minute
Walk 2 minutes
Run hard 1 minute
Walk 2 minutes

Cool down

Walk 2 minutes
Walk 1 minute
Run 1 minute
Walk 1 minute

Day 3

1350 seconds

Warm up

Walk 2 minutes
Run 1 minute
Walk 1 minute
Run 1 minute
Walk 1 minute

Intervals

Run hard 30 seconds (incline 4)
Walk 2 minutes
Run hard 30 seconds (incline 4)
Walk 2 minutes
Run hard 30 seconds (incline 4)
Walk 2 minutes
Run hard 30 seconds (incline 4)
Walk 2 minutes
Run hard 30 seconds (incline 4)
Walk 2 minutes
Run hard 1 minute (incline 2)

Cool down

Walk 1 minute
Run hard 1 minute (incline 2)
Walk 1 minute

Day 4

30 minutes

Warm up

Walk 5 minutes

Intervals

Run 5 minutes
Walk 10 minutes
Run 5 minutes

Cool down

Walk 5 minutes

Week 2

Day 1

1470 seconds

Warm up

Walk 2 minutes
Run 1 minute
Walk 1 minute
Run 1 minute
Walk 1 minute

Intervals

Run hard 30 seconds
Walk 90 seconds
Run hard 30 seconds
Walk 90 seconds
Run hard 30 seconds
Walk 90 seconds
Run hard 30 seconds
Walk 90 seconds
Run hard 30 seconds
Walk 90 seconds
Run hard 30 seconds
Walk 90 seconds
Run hard 30 seconds

Cool down

Walk 2 minutes
Run 1 minute
Walk 1 minute
Run 1 minute
Walk 1 minute

Day 2

25 minutes

Warm up

Walk 2 minutes
Run 1 minute
Walk 1 minute
Run 1 minute
Walk 1 minute

Intervals

Run hard 1 minute
Walk 2 minutes
Run hard 1 minute
Walk 2 minutes
Run hard 1 minute
Walk 2 minutes
Run hard 1 minute
Walk 2 minutes
Run hard 1 minute

Cool down

Walk 2 minutes
Run 1 minute
Walk 1 minute
Run 1 minute
Walk 1 minute

Day 3

25 minutes

Warm up

Walk 2 minutes
Run 1 minute
Walk 1 minute
Run 1 minute
Walk 1 minute

Intervals

Run hard 1 minute (incline 2)
Walk 2 minutes
Run hard 1 minute (incline 2)
Walk 2 minutes
Run hard 1 minute (incline 2)
Walk 2 minutes
Run hard 1 minute (incline 2)
Walk 2 minutes
Run hard 1 minute (incline 2)

Cool down

Walk 2 minutes
Run 1 minute
Walk 1 minute
Run 1 minute
Walk 1 minute

Week 3

Day 1

35 minutes

Warm up

Walk 5 minutes

Intervals

Run 5 minutes
Walk 5 minutes
Run 5 minutes
Walk 5 minutes
Run 5 minutes

Cool down

Walk 5 minutes

Day 2

1350 seconds

Warm up

Walk 2 minutes
Run 1 minute
Walk 1 minute
Run 1 minute
Walk 1 minute

Intervals

Run hard 30 seconds
Walk 90 seconds
Run hard 30 seconds
Walk 90 seconds
Run hard 30 seconds
Walk 90 seconds
Run hard 30 seconds
Walk 90 seconds
Run hard 30 seconds
Walk 90 seconds
Run hard 30 seconds

Cool down

Walk 2 minutes
Run 1 minute
Walk 1 minute
Run 1 minute
Walk 1 minute

Day 3

24 minutes

Warm up

Walk 2 minutes
Run 1 minute
Walk 1 minute
Run 1 minute
Walk 1 minute

Intervals

Run hard 90 seconds (incline 2)
Walk 2 minutes
Run hard 90 seconds (incline 2)
Walk 2 minutes
Run hard 90 seconds (incline 4)
Walk 2 minutes
Run hard 90 seconds (incline 2)

Cool down

Walk 2 minutes
Run 1 minute
Walk 1 minute
Run 1 minute
Walk 1 minute

Day 4

25 minutes

Warm up

Walk 2 minutes
Run 1 minute
Walk 1 minute
Run 1 minute
Walk 1 minute

Intervals

Run hard 1 minute
Walk 2 minutes
Run hard 1 minute
Walk 2 minutes
Run hard 1 minute
Walk 2 minutes
Run hard 1 minute
Walk 2 minutes
Run hard 1 minute

Cool down

Walk 2 minutes
Run 1 minute
Walk 1 minute
Run 1 minute
Walk 1 minute

Week 4

Day 1

30 minutes

Warm up

Walk 5 minutes

Intervals

Run 5 minutes
Walk 10 minutes
Run 5 minutes

Cool down

Walk 5 minutes

Day 2

1350 seconds

Warm up

Walk 2 minutes
Run 1 minute
Walk 1 minute
Run 1 minute
Walk 1 minute

Intervals

Run hard 30 seconds
Walk 90 seconds
Run hard 30 seconds
Walk 90 seconds
Run hard 30 seconds
Walk 90 seconds
Run hard 30 seconds
Walk 90 seconds
Run hard 30 seconds
Walk 90 seconds
Run hard 30 seconds

Cool down

Walk 2 minutes
Run 1 minute
Walk 1 minute
Run 1 minute
Walk 1 minute

Day 3

26 minutes

Warm up

Walk 2 minutes
Run 1 minute
Walk 1 minute
Run 1 minute
Walk 1 minute

Intervals

Run hard 2 minutes (incline 4)
Walk 2 minutes
Run hard 2 minutes (incline 4)
Walk 2 minutes
Run hard 2 minutes (incline 2)
Walk 2 minutes
Run hard 2 minutes (incline 2)

Cool down

Walk 2 minutes
Run 1 minute
Walk 1 minute
Run 1 minute
Walk 1 minute

Week 5

Day 1

2190 seconds

Warm up

Walk 2 minutes
Run 2 minutes
Walk 1 minute
Run 2 minutes
Walk 1 minute

Intervals

Run hard 90 seconds
Walk 3 minutes
Run hard 90 seconds
Walk 3 minutes
Run hard 90 seconds
Walk 3 minutes
Run hard 90 seconds
Walk 3 minutes
Run hard 90 seconds

Cool down

Walk 3 minutes
Run 2 minutes
Walk 1 minute
Run 1 minute
Walk 2 minutes

Day 2

1650 seconds

Warm up

Walk 2 minutes
Run 2 minutes
Walk 1 minute
Run 2 minutes
Walk 1 minute

Intervals

Run hard 45 seconds
Walk 90 seconds
Run hard 45 seconds
Walk 90 seconds
Run hard 45 seconds
Walk 90 seconds
Run hard 45 seconds
Walk 90 seconds
Run hard 45 seconds
Walk 90 seconds
Run hard 45 seconds
Walk 90 seconds
Run 2 minutes

Cool down

Walk 1 minute
Run 1 minute
Walk 2 minutes

Day 3

30 minutes

Warm up

Walk 2 minutes
Run 2 minutes
Walk 1 minute
Run 2 minutes
Walk 1 minute

Intervals

Run hard 2 minutes (incline 6)
Walk 2 minutes
Run hard 2 minutes (incline 6)
Walk 2 minutes
Run hard 2 minutes (incline 4)
Walk 2 minutes
Run hard 2 minutes (incline 4)
Walk 2 minutes
Run 2 minutes

Cool down

Walk 1 minute
Run 1 minute
Walk 2 minutes

Day 4

35 minutes

Warm up

Walk 5 minutes

Intervals

Run 10 minutes
Walk 5 minutes
Run 10 minutes

Cool down

Walk 5 minutes

Week 6

Day 1

1785 seconds

Warm up

Walk 2 minutes
Run 2 minutes
Walk 1 minute
Run 2 minutes
Walk 1 minute

Intervals

Run hard 45 seconds
Walk 90 seconds
Run hard 45 seconds
Walk 90 seconds
Run hard 45 seconds
Walk 90 seconds
Run hard 45 seconds
Walk 90 seconds
Run hard 45 seconds
Walk 90 seconds
Run hard 45 seconds
Walk 90 seconds
Run hard 45 seconds
Walk 90 seconds
Run 2 minutes

Cool down

Walk 1 minute
Run 1 minute
Walk 2 minutes

Day 2

32 minutes

Warm up

Walk 2 minutes
Run 2 minutes
Walk 1 minute
Run 2 minutes
Walk 1 minute

Intervals

Run hard 150 seconds
Walk 2 minutes
Run hard 150 seconds
Walk 2 minutes
Run hard 150 seconds
Walk 2 minutes
Run hard 150 seconds
Walk 2 minutes
Run 2 minutes

Cool down

Walk 1 minute
Run 1 minute
Walk 2 minutes

Day 3

2190 seconds

Warm up

Walk 2 minutes
Run 2 minutes
Walk 1 minute
Run 2 minutes
Walk 1 minute

Intervals

Run hard 90 seconds (incline 6)
Walk 3 minutes
Run hard 90 seconds (incline 6)
Walk 3 minutes
Run hard 90 seconds
Walk 3 minutes
Run hard 90 seconds (incline 4)
Walk 3 minutes
Run hard 90 seconds (incline 4)
Walk 3 minutes
Run 2 minutes

Cool down

Walk 1 minute
Run 1 minute
Walk 2 minutes

Week 7

Day 1

45 minutes

Warm up

Walk 5 minutes

Intervals

Run 13 minutes
Walk 10 minutes
Run 12 minutes

Cool down

Walk 5 minutes

Day 2

32 minutes

Warm up

Walk 2 minutes
Run 2 minutes
Walk 1 minute
Run 2 minutes
Walk 1 minute

Intervals

Run hard 45 seconds
Walk 90 seconds
Run hard 45 seconds
Walk 90 seconds
Run hard 45 seconds
Walk 90 seconds
Run hard 45 seconds
Walk 90 seconds
Run hard 45 seconds
Walk 90 seconds
Run hard 45 seconds
Walk 90 seconds
Run hard 45 seconds
Walk 90 seconds
Run hard 45 seconds
Walk 90 seconds
Run 2 minutes

Cool down

Walk 1 minute
Run 1 minute
Walk 2 minutes

Day 3

29 minutes

Warm up

Walk 2 minutes
Run 2 minutes
Walk 1 minute
Run 2 minutes
Walk 1 minute

Intervals

Run hard 30 seconds (incline 6)
Walk 2 minutes
Run hard 30 seconds (incline 6)
Walk 2 minutes
Run hard 30 seconds (incline 6)
Walk 2 minutes
Run hard 30 seconds (incline 6)
Walk 2 minutes
Run hard 30 seconds (incline 6)
Walk 2 minutes
Run hard 30 seconds (incline 6)
Walk 2 minutes
Run 2 minutes

Cool down

Walk 1 minute
Run 1 minute
Walk 2 minutes

Day 4

1890 seconds

Warm up

Walk 2 minutes
Run 2 minutes
Walk 1 minute
Run 2 minutes
Walk 1 minute

Intervals

Run hard 90 seconds
Walk 2 minutes
Run hard 90 seconds
Walk 2 minutes
Run hard 90 seconds
Walk 2 minutes
Run hard 90 seconds
Walk 2 minutes
Run hard 90 seconds
Walk 2 minutes
Run 2 minutes

Cool down

Walk 1 minute
Run 1 minute
Walk 2 minutes

Week 8

Day 1

35 minutes

Warm up

Walk 5 minutes

Intervals

Run 25 minutes

Cool down

Walk 5 minutes

Day 2

1770 seconds

Warm up

Walk 2 minutes
Run 2 minutes
Walk 1 minute
Run 2 minutes
Walk 1 minute

Intervals

Run hard 45 seconds
Walk 90 seconds
Run hard 45 seconds
Walk 90 seconds
Run hard 45 seconds
Walk 90 seconds
Run hard 45 seconds
Walk 90 seconds
Run hard 45 seconds
Walk 90 seconds
Run hard 45 seconds
Walk 90 seconds

Cool down

Walk 2 minutes
Run 2 minutes
Walk 1 minute
Run 1 minute
Walk 2 minutes

Day 3

36 minutes

Warm up

Walk 2 minutes
Run 2 minutes
Walk 1 minute
Run 2 minutes
Walk 1 minute

Intervals

Run hard 3 minutes
Walk 2 minutes
Run hard 3 minutes
Walk 2 minutes
Run hard 3 minutes
Walk 2 minutes
Run hard 3 minutes
Walk 2 minutes

Cool down

Walk 2 minutes
Run 2 minutes
Walk 1 minute
Run 1 minute
Walk 2 minutes

Frequently asked questions

What is the Fat Burner plan in Treadmill Workouts?

Use high-intensity aerobic exercise to efficiently burn calories and stay fit. If you're comfortable running for short periods of time this 8 week routine is perfect for general health and fitness.

How many sessions per week does this plan include?

The published schedule covers 28 sessions across 8 weeks, with 20–50 minute sessions. Open the Fat Burner program in the app for the full progression.

How fast should I walk and run on the treadmill?

Pick speeds that match the effort in the app. Walks should feel easy; runs should be a pace you can sustain for the interval length. The plan progresses time and structure — not a mandatory pace.

Can I use this plan on a treadmill or outdoors?

Both work. Treadmills make pacing simple; outdoors you may need to glance at a watch more often. Walk, run, and recovery timings stay the same either way.

Can treadmill intervals help with weight loss?

High-intensity intervals raise calorie burn during and after a session. Combine consistent workouts with sensible nutrition for the best results.

What to try next.

Build Fitness

Speed Builder Treadmill Plan

Looking to improve your 5k race time? This plan is aimed for runners who can confidently run 5k four times a week and are trying to go faster.

6 weeks

Endurance

5K Endurance Treadmill Plan

Use a combination of runs and walks to prepare for 5k on the treadmill. Ideally you should be comfortable running for 5-10 minutes before starting this.

6 weeks

Weight Loss

Fat Burner Cycling Plan

Four week indoor cycling plan for weight loss: three interval rides per week with resistance coaching, intensity previews, and workout stats.

4 weeks

Related reading

Rowing, Running, Cycling, and Strength: Which Training Fits You?Fitness · 9 min read

See all workout guides

Train with Fat Burner in the app

Open Treadmill Workouts, select Fat Burner, and follow every session with guided walk-run intervals.

Get it on Google Play