Treadmill workouts can be a great way to lose weight. They are challenging and intense, which is the perfect recipe for burning fat. No matter what your fitness level is, you can lose weight by including treadmill workouts in your routine.
It is a great exercise for a quick workout and should be used to burn calories post-workout as well. Here are some benefits of including treadmill workouts in your workout regimen.
Table of Contents
- Ways to include treadmill workouts in your routine
Benefits of Treadmill workouts
Treadmills are the biggest selling equipment worldwide. They are popular for so many reasons namely: they focus on overall weight reduction; you don’t need to go outside, you burn calories faster. Moreover, the brands are offering so many advanced features like inclines, hills that give you real-world experience. By buying the latest electric treadmill, you can perform workouts of various intensity levels.
Therefore, adding treadmill workouts can be a great addition to your fitness regimen. The intensity of these types of exercises combined with the high-calorie burn rate makes them one of the best ways to work out.
Ways to include treadmill workouts in your routine
One way to incorporate treadmill workouts into your routine is to do a 7-day, 25-minute challenge. This might seem like a lot at first, but over time and with consistency, it will become easier and easier.
If this task seems too daunting to start with, try starting with 5 days for 20 minutes and increase as you feel more comfortable. You’ll be able to find an appropriate workout duration that works best for you. Investing in a latest electric treadmill, can impart a variety of intensity during your workout.
Every treadmill workout should include a warm-up, cool down, and easily paced run, as well as intervals of sprinting and fast pacing.
Another good way to include treadmill workouts into your routine is by including them in a circuit training session. These types of workouts typically last about 30 – 45 minutes, where you can perform various exercises in succession.
Incorporating the treadmill into this type of workout will allow for a great cardio session as well as muscle toning to help you lose weight faster than ever before––all while using multiple body parts at once.
The third way to incorporate treadmill workouts is by doing HIIT (high-intensity interval training). These types of workouts typically last about 15 – 20 minutes and are usually more intense than a regular treadmill workout.
A good interval training session will include sprints of various lengths as well as fast-paced walking in between the sprinting intervals to help keep your heart rate up throughout the entire high-intensity exercise period.
The HIIT style has been gaining popularity because it is a great way to get in shape while spending less time exercising.
Here are some of the workouts that will help you lose weight quickly.
Treadmill Workouts to Lose Weight
1. The quick 5-minute challenge with overhauled shoulder
Treadmill walks with overhead shoulder presses will make your workout go faster and more intense. But, Proper form is important.
How to do it
Find a 5-minute incline that is challenging for you that also includes a pre-programmed speed setting that allows for a quick pace during the incline walk up and a slow pace downhill.
Once you have found this, start your incline walk with a 4-minute warm-up at 2% incline, followed by 3 minutes of easy running, 2 minutes of moderate running, 1 minute of steep uphill walking with 4 sets of 8 shoulder press from the shoulder blades from an elevated position.
You may need to change speed gradually to find the best speed for you to walk when doing the incline up, but it should be a quick pace.
2. 20-minute interval workout
This workout will take about 20 minutes to complete and should be done at a brisk pace.
How to do it
After the warm-up, increase your incline to a challenging level and keep it there for 2 minutes. Once this is done, decrease the incline to an easy level and move at a moderate pace for 1 minute.
Repeat this pattern until you have reached 20 minutes of work time. This will be a challenging but rewarding workout that will have many benefits in addition to weight loss, such as increased endurance and improved cardiovascular health.
3. 20 minutes with a twist
This workout is for the advanced treadmill runner. If you have been training on a treadmill for quite some time, this can be done as an alternative to your normal interval-style runs.
It will burn more calories and improve running by forcing muscles to stabilize joints that are not used in regular outdoor running workouts.
How to do it
Start with a 20-minute easy warm-up. Once you are done, move on to level two for three minutes at an incline of six per cent, followed by one minute of easy running down the hill.
Repeat this pattern but start with 45 seconds uphill and 15 seconds downhill instead of the 30/45 or 60/15 ratios that most runners use.
4. 60-second sprints
The 60-second sprints are a great way to lose weight because they require less time yet improve cardiovascular health while burning more calories than longer workouts.
The ideal treadmill speed for these intervals is three miles per hour or faster during the work interval.
How to do it
Start with a two-minute warm-up and then increase the speed to four miles per hour for 60 seconds, followed by an easy pace of three miles per hour downhill for one minute, repeating this pattern until you have completed 16 minutes of work time. Make sure not to forget your cool down at the end.
5. Consecutive 30/30 intervals
This interval workout is great for weight loss because it requires little effort yet burns a lot of calories in the process.
How to do it
This 30/30 intervals strategy has you doing two minutes and then resting for one minute (for a total of three cycles) at an elevated speed that will be challenging to reach but worth your while when done correctly.
The speed should be two miles per hour, and the incline should be at four per cent. The speed will take some practice to master, but this workout is great because of its simplicity and effectiveness once you have it down.
6. Treadmill plank walks
Treadmill plank walks can be used as a warm-up or cool down for other exercises and should only take around ten minutes so that you will have no problem fitting them into your busy day.
They add a variety to your workout routine while also working out different muscles that you might not be using. The goal of treadmill plank walks is to get 300 steps in before ten minutes have passed, so try setting the alarm or timer on your phone to keep track of your progress.
They are a great way to get in shape and lose weight because they boost your cardiovascular health, burn calories, and make you stronger, all while taking up the time of a normal treadmill workout.
Anyone can easily do these exercises, making them accessible to everyone looking for an effective workout routine.
How to do it
To do a treadmill plank walk, start by setting the incline on your treadmill to two per cent and then stepping onto it face first with your legs together and arms at your side.
From this position, step one foot out in front of you, place it back down, and then step the other foot out in front of you and repeat this process until you have walked 300 steps or 10 minutes.
The goal is to keep your body straight and parallel to the ground.
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7. Shuffle intervals
Shuffle intervals are a great way to mix up your walking routine. They also burn more calories because your muscles are at a constant state of contraction during the activity, unlike normal walking, where you spend most of the time coasting.
They can be used as an alternative workout to get in shape, lose weight, and get stronger.
How to do them
Perform shuffle intervals by walking for two minutes at an incline of 4%, followed by one minute at an incline of 6%. The goal is to alternate between these levels until you have completed 16 minutes or four sets.
Make sure you stay at this level for long enough so that your heart rate increases.
8. 10-minute hikes
10-minute hikes are a way to work out that anyone can do. All you need is just ten minutes of your time.
You might have to do this workout more than once per day, but if done, it will give you huge benefits like weight loss and relief from stress.
How to do them
To start a 10-minute hike, make sure you warm up by walking at an incline of two per cent for two minutes. Then walk at an incline of three per cent for one minute, then four per cent for 30 seconds, then five per cent for one minute.
Rest for 30 seconds, then repeat the intervals until you complete them. Remember to cool down with an easy walk after completing these intervals.
Treadmill workouts can be a great way to burn fat and lose weight. The important thing is making sure you’re doing them correctly.
This article shows you helpful tips on how to start with this, what equipment you’ll need, and the best exercises for beginner and advanced fitness levels.
Follow these guidelines to get in shape fast.