Treadmills are popular aerobic exercise machines and are a staple in any gym. Hitting the treadmill for working out not only strengthens your heart and muscles, but it can be a terrific way to train your cardiovascular system and lower body.
What’s more, it’s weight-bearing, which is perfect for bone density. Additionally, the treadmill is open for all fitness levels, putting you in control of the incline adjustment and speed during your exercise. Hence, you can change up your workouts more often, keeping your muscles guessing and building, plus your metabolism firing.
And if your goal is to lose weight, the treadmill is an incredible weight-loss companion. For a little help, here are some treadmill workouts that’ll help you reach your weight loss goals.
High-intensity Interval Training
High-intensity interval training or HIIT includes shifting sets of aggressive exercise and rest. According to a study in June 2017, HIIT workouts can be an excellent way of burning calories and cutting down body fat in a short period.
Moreover, after a high-intensity workout training, your body tries to resume a normal resting state by breaking down body fat for energy. Also, doing an effective HIIT treadmill workout will leave you feeling accomplished along with the health benefits it provides, like improved sleep quality, reduced stress and anxiety levels, and increased energy.
However, even a HIIT treadmill workout could get unexciting if you keep doing the same one. The following are a few treadmill workouts to help you lose weight and maximize your time on the machine.
The Lateral Walk HIIT Treadmill Workout
Yes, there is a walking-only HIIT treadmill workout that improves balance, increases your heart rate, and targets your glutes. This workout is called the lateral walk. But do not let the lower speeds delude you because the amount of effort this HIIT treadmill workout produces will shock you.
Here’s how to do it:
- Slowly increase the treadmill’s speed from 2.4 mph to 3.5 mph to warm up for 5 minutes.
- At 2.2 mph, do a 2-minute lateral walk ( 1 minute facing left, 1 minute facing right).
- At 2.4 mph, do a 2-minute lateral walk.
- At 4.5 mph, do a 1-minute forward walk.
- At 3.5 mph, do a 1-minuted forward walk.
- At 2.6 mph, do a 2-minute lateral walk.
- At 2.8 mph, do a 2-minute lateral walk.
- At 4.2 mph, do a 1-minute forward walk.
- At 3.5 mph, do a 1-minute forward walk.
- At 5% incline and 2.0 mph, do a 2-minute lateral walk.
- Finally, do a 5-minute cooldown by slowly decreasing the treadmill speed from 3.0 mph to 1.8 mph.
At 3.0 mph, start with side shuffles for thirty seconds on each side. By doing so, you’d feel your hips and outer thighs working. Also, as you progress, you can increase the speed. Make sure to take a 15-second rest by walking at a slow speed.
To do this workout, tightly press both your hands against the treadmill’s bar. Then, without running the machine, start walking on the treadmill. Use the strength and power from your legs to move the machine.
You can raise the speed by using more leg force once you gain momentum. Do this HIIT treadmill exercise for at least 45 seconds.
To make your workout more challenging, consider adding hills. Running or walking at an incline platform burns more calories because your body works harder. What’s more, it mobilizes more muscles, which leads to building more lean muscle mass.
Since your muscle burns more calories than fat, this helps you shed some pounds. Try this treadmill sequence if you want to exercise on the treadmill with an incline:
- Set the machine in a flat position and walk at 2.0 mph for 5 minutes to warm up.
- Then, set the slope to 1% and jog for one minute at 4-6 mph.
- Enlarge the incline by 1% each minute. Be sure to repeat this step until you hit an 8-10% incline.
- Lessen the slope by 1% each minute. Repeat until you reach a 0-1% incline.
- To cool down, walk for five minutes at 2.0 mph.
The average jogging speed is generally 4 to 6 mph. If you want to make this treadmill exercise more challenging, you can add more minutes to your routine or increase the speed. On the other hand, if you want to make the workout easier, raise the incline by 0.5% each minute until you reach a 4-5% incline.
Then, do the workout in reverse. Be sure to use a top treadmill, ideally from barbend home gym selections, so that you can do the workout correctly.
The 30-minute Treadmill Workout
For a steady workout routine on the treadmill, try this:
- To warm-up, walk at 3.0 mph to 3.3 mph and 3% incline setting for three minutes.
- Run at 5.5 mph to 6.0 mph and 5% incline setting for six minutes. (SET 1)
- Run at 6.0 mph to 6.5 mph and 4% incline setting for six minutes. (SET 2)
- Run at 6.5 mph to 7.0 mph and 5% incline setting for six minutes. (SET 3)
- Run at 7.0 mph to 7.5 mph and 6% incline setting for six minutes. (SET 4)
- Walk at 3.0 mph to 3.3 mph and 4% incline setting for three minutes to cool down.
Take note that this is a particularly intense workout. Even so, you will undoubtedly shed some pounds with this 30-minute treadmill workout.
Although these treadmill exercises can help you lose weight, it’s also crucial to keep a close eye on your diet. Remember that no amount of exercise on the treadmill will clear out that body fat if you’re eating more calories than you burn off. Consult with a dietitian to formulate a meal plan that will go well with your treadmill workout routine, and just keep pushing yourself past your limits to reach your weight goal.