My Treadmill Walking Workout for Weight Loss with Indoor Rowing

 Last updated January 28, 2023

Well, August is upon us and the hot summer days in Canada are starting to come to an end, although it doesn't feel like it. I decided to focus extra attention on my weight this winter, with a goal to lose about 10 to 15 pounds. 

The start date will be August 15th, 2022 to the end date of March 31st, 2023. The starting weight is 176 pounds with an end weight between 155 - 160 pounds. I'll update this post as I go. In saying that, here is my treadmill workout for weight loss. 

But First, I Give My Weight Stats Below in Pounds at the End of Each Month. 

I'll be weighing myself more frequently than once a month. To keep things simple and staying away from a long list of data on this blog post, I'm only giving the weights at the end of the month. 

A Fitbit graph showing a line chart of my weight in pounds.
My Treadmill Workout for Weight Loss (Walking and Rowing)

176 Pounds - August 2022
161.1 Pounds - September 2022
155.6 Pounds - October 2022
151.8 Pounds - November 2022
150.5 Pounds - December 2022
150.3 Pounds - January 2023 
February 2023
March 2023

Quick note: I'm not a professional, and my treadmill workout was made through a few years of iteration from my own experiences. This treadmill workout for weight loss will change. What I'm sharing is not medical advice. Please seek out your local healthcare professional before doing any exercise. There are also affiliate links to my Amazon shop on this page. If you click a link and make a purchase on Amazon, I may get a commission at no cost to you. 

A birds eye view of the Altrax folding treadmill.
My Altrax Folding Treadmill

My New Treadmill Workout for Weight Loss (Walking & Rowing) 

I'll explain the rowing in one sec. But first, a quick back story. I ruptured both my Achilles tendons from 2010 to 2017. This is the main reason walking is my main activity. I also get migraines. Yaba Daba Do. 

With these two obstacles in the way. I had to make one change to my treadmill workout. 

The new treadmill workout will consist of walking between 30 to 60 minutes a day, but if my Achilles tendons are not in the mood, I'll switch from walking on the treadmill to my rowing machine. The rowing machine is also for my core and posture. 

The pace of the walking and rowing will vary from light to medium paced. That means I'll be able to have a conversation with someone while I'm walking or rowing. 

a side view of the Concept2 RowErg Rower. There is a small C2 logo in the middle of the flywheel.
Concept2 RowErg Rower

Here’s What My Treadmill Workout for Weight Loss Might Look Like:

Monday: Light treadmill walking 30 minutes, rowing 5+ minutes

Tuesday: Brisk treadmill walking for 40+ minutes

Wednesday: Light treadmill walking 30 minutes, rowing 5+ minutes

Thursday: Brisk treadmill walking for 40+ minutes

Friday: Light treadmill walking 30 minutes, rowing 5+ minutes

Saturday: Light treadmill walking 30+ minutes. 

Sunday: Light treadmill walking 30+ minutes. 

Light treadmill walking speed is 2.5 to 3.5 on my treadmill. 

Brisk treadmill walking speed is 3.0 to 4.0 on my treadmill. 

The damper setting is on one on the Concept2 RowErg rower

Quick note: The treadmill and rower speeds are biased to my usage. 

Of course, this is going to be a work in progress. This will change. If I notice I'm overdoing it, I'll slow the walking workouts down and minimize the times. 

The treadmill walking is on top of daily everyday walking such as outdoor walking, mall walking, urban hikingcruise ship walkinggeneral travel, etc. 

What About Rest Days? 

Rest days are interesting with walking. Walking is something that I have to do anyway every day, so, right now a rest day would be day-to-day leisure walking with no rowing, or a light walk on the treadmill with no rowing. We'll see how things go. 

More Learning About Weight Loss and Walking

After searching YouTube and getting more educated on walking and weight loss, I watched Dr. Stan Ekberg's video titled - Lose Fat Fast. His intro to the video was, "Which is better for maximum weight loss, walking or running?"

I also checked out another one of his videos titled, "6 Ultimate BENEFITS OF EXERCISE For Diabetes, Insulin, Weight Loss, Your Brain & More."

Why No HIIT Training?

I did attempt to try some HIIT training with squats, but I don't think I was exercising intensely enough. I'm still learning about HIIT. If I were to give HIIT training ago again, I would lean towards doing a form of HIIT on the rowing machine. We'll see. 

Where Is All This Walking and Rowing Taking Place? 

I set up a "cardio / fat burning home gym," in my basement consisting of a treadmill, rowing machine, resistance bands, and some weights. I may throw in some resistance training in the future. I'll put up more photos and videos in a bit. I did create a blog post about my "cardio home gym," here

How Will I Keep Track of My Treadmill Workouts for Weight Loss? 

I'm currently using my Fitbit Inspire 2 to track all the steps, heart rate, and rowing workouts. Although, Fitbit does not have a "workout type," for rowing at this time. I'll have to work something out. 

How Many Pounds Do I Want to Lose?

10 to 15 pounds would be nice by March of 2023. Looking at the above Fitbit weight trends, my average weight is about 170 pounds. 160 to 155 pounds would be ok. 

What About Diet?

My diet is pretty simple, stay away from sugar as much as I can, keep the meals moderate, and have a snack if I feel a potential migraine sparking up. I'm also trying to get more mindful with my food intake, so, a food log is in the works, but one thing at a time. My Fitbit app does give me the ability to log food. Researching all that stuff now. 

Common foods and beverages I found around the house

I didn't want to reinvent the wheel when it came to diet. Most of the items below are already in the house. I'll keep adding to the list if I find anything else. I had to learn more about losing body fat. I watched Dr. Sten Ekberg's video titled, "Lose Belly Fat EXTREMELY Fast," to understand more about how the body breaks down belly fat. Oh, I have no affiliation with Dr. Sten Ekberg or any other doctors in this post. 


  • Chickpeas 
  • Lentils 
  • Chicken legs
  • Eggs
  • Ground beef
  • Apples
  • Carrots
  • Kachumber salad (Onions, cucumber, and tomatoes with less salt)
  • Chapman's no sugar-added ice cream - Coffee and chocolate - FYI it's not completely sugar-free, the coffee-chocolate flavor has about three grams of sugar according to the nutrition facts label. 

I found two helpful sources when it comes to finding foods on a Glycemic index

  • Water
  • Coffee black (No sugar)

I’m Going to Try Intermittent Fasting With a Shorter Fasting Window and More Snacks

I have tried intermitted fasting in the past (check out the story here) with little success because of the migraines. For this go-around, I'm shortening the fasting window and adding more snacks so my migraines won't trigger. Again, a work in progress. 

Here's My Eating Window Time

8am to 8pm every day. If I feel a migraine coming on after 8pm, I'll have to have a snack. I'm still playing around with the times at the moment. 

I found more knowledge on intermittent fasting by watching a few YouTube videos below. 

How Low-Calorie Diets & Intermittent Fasting Affect Metabolism – Dr.Berg

How To Increase Metabolism: Intermittent Fasting vs Calorie Restriction - Dr. Sten Ekberg

I also got an interesting book called, "Buddha's Diet: The Ancient Art of Losing Weight Without Losing Your Mind by Tara Cottrell, Dan Zigmond (Author)." (Affiliate link to my Amazon shop's book section).

What Kind of Walking Gear?

Here is a list of walking and exercise gear I'm using for my treadmill workout for weight loss; For a more in-depth walking gear list click here. 

Till the next walk