Treadmills are among the most popular exercise equipment, and many good reasons exist. It’s good for your health and helps people just starting their fitness journey reach goals like weight loss. In short, a treadmill workout is perfect for weight loss.
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The reason is that treadmill workouts for weight loss help burn calories faster than any other aerobic exercise. The faster individuals run on the treadmill, the more calories they burn and lose weight faster. Also, if the person does HIIT workouts on a treadmill, it will be even better for them.
With a kick-butt cardio workout and adjusting speed and incline on the treadmill, the individual can easily create intervals and burn fats within a few minutes. As it is said that strength training is vital to building strong muscles and keeping the metabolism revved, you need cardiovascular exercise for weight loss. Experts say people must go for at least 150 minutes of heart-pumping cardio weekly.
HIIT – Treadmill Workouts for Weight-loss
High-intensity interval training is a different combination of high-intensity exercise and rest. According to a 2017 study, HIIT workouts are a very effective and helpful way of quickly losing body fat and burning calories.
HIIT treadmill workouts emphasize short bursts of intense exercise and brief rest periods. The idea of treadmill workouts to lose weight for beginners is to skip the long treadmill runs, keeping shorter ones in place but with more efficient workout sessions. If the individual adds the HIIT element to their regular treadmill routine, it will make every trip to the gym more challenging. However, if you want to feel it, don’t go by words; try it out for the best fitness.
Treadmill sprints for maximum calorie burn and weight loss
Sprinting on the treadmill will train the fast-twitch muscle fibers of both the legs and glutes. It also offers you a look according to your expectations, burns body fat throughout the body, and helps improve cardiovascular fitness.
In short, you don’t need to be a great runner to burn body fat; instead, work out with the idea of HIIT, and your work will be completed.
Treadmill endurance training for weight loss and improved cardiovascular health
The study found that treadmill endurance training for weight loss and cardiovascular health provides the same intensity workout as road running. You exert the same effort on the treadmill and the track.
The Cardiac Rehabilitation Director, Erik Van Iterson, states that to improve overall cardiovascular fitness, you should start a new exercise routine with your heart. While doing heart exercises, you can also add a variety of treadmill sessions to your workout to reach your weight loss goal.
Must follow the below patterns: –
- Exercise at the pace that gets you into your 60% to 65% heart rate range for two minutes.
- Then increase the settings to raise your heart rate to 80% to 85% of your peak heart rate for 60 seconds.
- Alternate between slower and faster paces for 20 to 30 minutes.
Treadmill incline walking for a low-impact weight loss workout
A no-incline treadmill workout for weight loss is of little benefit as without incline, walking or running is even easier than running outside on a level surface. That’s because there is no wind resistance, and a motorized treadmill assists with movement versus your body pushing and pulling itself outside.
30-minute walking treadmill workouts for weight loss are pretty compelling if accompanied by a proper calorie deficit. The incline walking on the treadmill is one of the best calorie-burning walks for quick weight loss. People who have recently had a stroke have also found that walking on an inclined treadmill is a good way to get better.
The individual who does regular incline walking saw a tremendous change in their weight as, with time, their walking speed increased by half, and walking faster means more calorie burn.
The incline treadmill offers more benefits beyond the fat burn.
Some more benefits of incline treadmill walking are: –
- Enhances heart strength
- It helps in muscle recovery
- Boost metabolism
- It helps in preventing exhaustion
- Boost the fitness level
Treadmill jog-walk intervals for an effective weight-loss routine
According to the research, workouts that include a variety of intense exercises and brief rest periods help people lose more weight than regular exercise at a steady pace on a treadmill.
From the 41 smaller studies, the researchers found that people who do interval training lose more weight—an average of 1,58 kilograms, or 3.5 pounds, compared to people who exercise at a steady pace. That means interval training sessions promote high-fat loss.
This weight loss results from small exercises like jogging, cycling, or walking.
Treadmill endurance and strength training combo for weight loss
If the individual primary goal is to lose weight or burn calories and build muscle mass, then incorporating both endurance and strength training in your exercise routine offers the best benefit. But it should be done once your doctor offers you permission to do so.
These combos will help you shed weight and burn calories, but strength training will keep you from building muscle tissue. Adding them to your workouts will help you lose weight and keep your strength by burning fat instead of muscle.
Treadmill Workouts to Lose Belly Fat for Beginners
If you are a beginner and want to lose belly fat and weight, then using HIIT is one of the best ways to jumpstart your weight loss journey, get your body on track, and remain healthy and active. Apart from that, the workouts can be done in the comfort of your home.
Interval training on the treadmill is a great way to lose body fat and improve your VO2 max simultaneously.
Some examples of an epic treadmill workout are: –
- Walk at 2.8 mph for 60 seconds
- Run at 5.6 mph for 30 seconds
- Walk at 2.8 mph for 60 seconds
- Run at 5.6 mph for 45 seconds
- Walk at 2.8 mph for 60 seconds
- Run at 5.6 mph for 60 seconds
Beginners must repeat this three times and end the routine with a 75-second cool-down walk, completing their 17 minutes. But you can also change the speed, which depends on how well the person is doing.
Furthermore, if you don’t have enough time to devote to treadmill exercises, try the 15-minute solid treadmill workout below for the best results.
- Minute 1: 2.8 mph
- Minute 2: 3.2 mph
- Minute 3: 3.6 mph
- Minute 4: 4.0 mph
- Minute 5: 4.4 mph
- Minute 6: 4.8 mph
- Minute 7: 5.2 mph
- Minute 8: 5.6 mph
- Minute 9: 5.2 mph
- Minute 10: 4.8 mph
- Minute 11: 4.4 mph
- Minute 12: 4.0 mph
- Minute 13: 3.6 mph
- Minute 14: 3.2 mph
- Minute 15: 2.8 mph
Cool down and stretch after a treadmill weight loss workout
Cooling down and stretching are essential to a well-rounded fitness program and will help you lose weight. Experts say it helps keep joints moving well, lowers stress, and reduces the chance of getting hurt.
Cooling down and stretching also help burn fat and calories and tone the body. But most individuals who do regular treadmill exercise neglect to cool down and stretch, and they start their day after finishing the hard part.
However, doing both after exercise slows the heart rate and allows the body to recover properly. So, to be on the safe side, when the body muscles are already warm, give the body a chance to recover before hitting the shower.