Fitness coach loses 20 kgs in 4 months with this simple exercise regimen that burns 4% calories per session

In today’s fast-paced world, squeezing in time for lengthy workouts can be a real challenge. With hectic schedules, endless fitness trends, and confusion over what really works, many people trying to lose weight end up frustrated. But sometimes, the most effective methods are also the easiest to stick to. Fasih Hashmi, a well-known fat-loss coach and online fitness mentor from Pakistan, recently outlined his personal treadmill cardio plan that helped him lose an impressive 20 kilograms in just four months—without joint pain or marathon gym sessions.

A Simple but Strategic Cardio Plan

On July 7, Hashmi posted details of his go-to treadmill routine, a strategy he followed during fat-cutting periods to stay lean. According to him, this routine is both joint-friendly and highly efficient at burning fat consistently. Designed with careful attention to speed and incline changes, this 30-minute session balances calorie burn with sustainability, making it ideal for daily use—even while following a calorie-restricted diet.

Here’s a breakdown of his treadmill workout:

Initial Warm-Up (0 to 2 Minutes)


Incline Level: 0

Walking Speed: 4.5 kilometers per hour (2.5 mph)

Purpose: Simply get the body in motion and elevate heart rate gradually.

Main Workout Segments (3 to 30 Minutes)

Minutes 3–7

Incline: 5

Speed: 4.8 kph (3 mph)

Minutes 8–12

Incline: 8

Speed: 6.1 kph (3.8 mph)

Minutes 13–17

Incline: 11

Speed: 6.4 kph (4 mph)

Minutes 18–22

Incline: 9

Speed: 6.4 kph (4 mph)

Minutes 23–25

Incline: 12

Speed: 6.4 kph (4 mph)

Minutes 26–28

Incline: 10

Speed: 5.6 kph (3.5 mph)

Minutes 29–30

Incline: 6

Speed: 4.8 kph (3 mph)

The Science Behind It

Hashmi emphasized that walking on a treadmill at an incline significantly raises calorie expenditure. In fact, each additional level of incline can increase the number of calories burned by as much as 4 percent. This makes incline walking a smart and strategic choice for fat loss. Furthermore, the heart rate zone reached during these moderate-speed uphill walks taps into stored fat for energy—turning the body into a more efficient fat-burning machine. Unlike high-impact routines that can cause strain, this method is low-stress and can be performed daily without overexerting the joints.

Only a Small Part of the Bigger Picture

While this treadmill workout formed a crucial part of his fat-loss approach, Hashmi clarified that it represented only a small portion—roughly 1 percent—of his complete fitness system. Diet, consistency, recovery, and other lifestyle elements also contributed to his transformation. Still, this cardio strategy stands out as an easy, accessible, and effective method for anyone looking to shed fat without overwhelming their schedule or harming their knees.

Who Is Fasih Hashmi?

Fasih Hashmi is a fitness coach and influencer. He hails from Pakistan.