Treadmill workouts for weight loss

Treadmills are an excellent piece of equipment for your cardio workouts. Whether you use your treadmill at home or at the gym, you have the perfect means to do your cardio and burn calories, whatever the weather. Regular use of a treadmill can help you burn off the fat and get a flat stomach. Treadmill workouts for weight loss are an excellent addition to your weekly fitness routine.

Blast your fat with HIIT

The most effective way to use your treadmill is to follow a High Intensity Interval Training [HIIT] protocol. HIIT involves alternating work intervals of running fast with rest intervals of jogging slowly. Because you are working at high intensity in short bursts, your body continues burning fat for up to 48 hours after your workout. This is called the afterburn effect. The afterburn effect does not occur when you go for a nice easy jog because your body is not working hard enough.
A study from Australia found that females following a 20 minute HIIT program lost six times more body fat that another group who followed a 40 minute cardio programme at moderate intensity.

Push your body

With most things in life you get out what you put in this. This is certainly true with HIIT. Make sure you give it your all and leave nothing in the tank. You should be utterly spent at the end of your brief workout. The more you push your body, the longer and faster your body will continue burning fat after your workout.

Tips for using treadmills

Treadmills are easy to use but if you are new to them the following tips should help:

  • Make sure you know how to operate the control panel before you start.
  • Make sure you know where the emergency stop is. It is usually a big red button.
  • Start the treadmill on a slow speed, around 2 mph, before you get on it.
  • Start jogging at a slow pace to warm up before your main workout.
  • Do not hold onto the handles as this will lead to poor running form and can cause muscle strain.

Three treadmill workouts for weight loss

I have devised three treadmill workouts for you to try. Each workout incorporates the principle of HIIT. You can start with the beginner workout and progress to the intermediate and finally the advanced workout.  

Remember, HIIT is not recommended for those with cardiovascular problems or any other heath issues. You are strongly advised to seek advice from a medical professional before embarking on HIIT or any other physical training problem.

Warm up

Before each workout warm up with 5 mins of gentle jogging. This will loosen up your joints and increase blood circulation to your muscles in preparation for the main workout.

Beginner treadmill workout

  • Run 60 seconds
  • Jog 60 seconds

Repeat for a total duration of 20 mins
This is an easy workout, ideal if you are new to HIIT. For the running interval you should be running at a moderate intensity but not as fast as you can. Catch your breath during the 60 second jogging interval. Once you are comfortable with this workout you can try the intermediate workout.

Intermediate treadmill workout

  • Sprint 30 seconds
  • Jog 90 seconds

Repeat for a total duration of 20 mins
The running interval of 60 seconds has been replaced with a shorter sprint interval of 30 seconds. Try to go all out during these 30 seconds. The jogging interval has increased to give you more time to recover. You will be grateful for the extra time. When your body becomes accustomed to this you can move on to the advanced workout.

Advanced treadmill workout

  • Sprint 30 seconds
  • Jog 30 seconds

This is the killer. It will feel super intense. After your 30 seconds of sprinting your will have only 30 seconds to recover. This will push your body to your limits but your fat burning will go through the roof.
Repeat for a total duration of 20 mins.

How many times a week?

I recommend that every week you do two treadmill workouts per week and two weight training workouts. This is in line with the principles of building lean muscle and burning excess fat as set out in my flat stomach workout. Let me know how you get on with my treadmill workouts for weight loss.

2 Responses to 'Treadmill workouts for weight loss'

  1. Karla says:

    What speeds are you calling a sprint and a jog?

    • Kelly says:

      Hey Karla

      Good question! During the sprint intervals you should be running as fast as you can so you should set the treadmill to the fastest speed you can manage for 30s. During the jog intervals you are giving your body a chance to recover before the next sprint interval. The speed you are jogging is not important, just make sure it is slow enough to allow you to catch your breath.

      Your aim for this workout is to push your body hard so that you are totally exhausted at the end of the 20mins. This will ensure maximal fat burning during and after the workout.

      Good luck!


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