Home Use Treadmill for Efficient Fat Loss: My Morning Fasted Cardio Journey
2025-09-12
I’ve been using a home use treadmill to lose weight lately. Starting with a relatively high weight, I sometimes walk briskly and sometimes do incline workouts on the home use treadmill. I mainly exercise on an empty stomach in the morning, and so far, I’ve lost about 1.5 to 2 kilograms in a week. I’d like to share my specific plan with you.
Treadmill
Treadmill
Treadmill
Treadmill
Treadmill
Treadmill
As I got married, had kids, and got older, my time has become scarcer, and my metabolism has slowed down. I found it hard to avoid middle-aged weight gain. But with limited time and a heavier body, how can I lose weight efficiently and easily? So I’ve done some research for this goal recently. Combining my recent experiences, I want to share my insights on choosing a home use treadmill.
First, why a home use treadmill? I’ve heard that running might hurt the knees, right? It’s true that running can strain the knees, but it’s not absolute. From my own experience, knee injuries from running are related to many factors—if you pay attention to them, it’s rarely a problem.
Besides excessive exercise, knee injuries are mainly linked to two things: running shoes and running surfaces, especially for long-distance running. When I first ran a half-marathon, I had no experience. I wore shoes that felt comfortable daily but lacked proper support. After 10km, my knees gave out, and it took me a long time to recover.
Knee braces, running shoes, and running surfaces matter a lot. For a home use treadmill, what counts is the quality of the running deck and its shock absorption design. It’s easy to understand with outdoor surfaces: concrete is definitely harder on the knees than rubberized tracks. Running is best on surfaces that are neither too hard nor too soft. For a home use treadmill, the top priority is good shock absorption, followed by other details of the running deck.
Given my work and life rhythm, even though I have a gym membership, just thinking about packing workout clothes, driving to the gym, and deciding where to shower—all these extra tasks make me hesitate. Plus, with outdoor temperatures over 30°C lately, running outside isn’t practical. So exercising at home with a home use treadmill is definitely better for me. After researching efficient weight loss plans, I got a home use treadmill and started my “weight loss journey” right away.
Losing weight isn’t about getting as tired as possible—the key is efficiency. I once lost over 5 kilograms through running, with my body fat dropping from 21% to 16.6%, and my cardio fitness improved too. Back then, I knew little; I just persisted: running at a high heart rate for over an hour, 3-4 times a week, plus diet control. It was tiring and took at least four months.
Running is indeed a great exercise—it helps with weight loss and boosts mental state. But things are different now. When I was single and younger, I had time, but now I want efficiency. Before, I’d run after work, keeping my heart rate high for over an hour, ending up soaked in sweat. But with less time now, what can I do? There’s actually a simpler plan. I’ll put it into practice and share updates if you’re interested.
In short, weight loss comes down to “move more, eat less”—but how to do it easily and efficiently? The key is morning fasted cardio. Why fasted? On an empty stomach, blood sugar is low, insulin is at baseline, and fat breaks down more easily. Fasted cardio accelerates fat breakdown, which promotes fat oxidation and boosts weight loss. A study in the *British Journal of Nutrition* shows that people who did morning fasted cardio burned 20% more fat than those who exercised after eating.
I saw data: 10 minutes of high-intensity interval training burns about 136kcal, with 87% from carbs and only 13% from fat. But 20 minutes of fasted jogging on a home use treadmill burns about 335kcal, with carbs dropping to 40% and fat rising to 60%. In other words, taking it slow on a home use treadmill is more targeted and efficient for fat loss—contrary to the idea that “the more tired, the better the results.”
Looking at data on heart rate’s impact: at 90-100% maximum heart rate (extreme intensity), almost all calories burned come from glycogen, with very little fat. But in lower heart rate zones (around 50-70%), fat is the main energy source.
This made me think: maybe moderate-intensity fasted cardio in the morning—like brisk walking or jogging on a home use treadmill—would be more efficient. That’s why I decided to get a home use treadmill for indoor fat loss.
Note: This plan isn’t guaranteed to be 100% scientific—I’m still experimenting. Morning fasted cardio isn’t for everyone: avoid it if you have hypoglycemia, diabetes, etc. Keep intensity low when using the home use treadmill, stay hydrated, and refuel properly after exercise.
