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Beginner Treadmill Workout for Weight Loss

by
author image Lora Mays
Lora Mays is a RRCA-certified running coach. She has been running for more than 15 years and coaching since 2010. She has published articles on Plum Deluxe and in "Variance Magazine," among other publications. Johnson holds a Bachelor of Arts in professional strategic communications from the University of Minnesota.
Beginner Treadmill Workout for Weight Loss
Feet wearing running shoes walking on a treadmill. Photo Credit luckyraccoon/iStock/Getty Images

A study published in the September 2012 issue of "Journal of Applied Physiology" found that aerobic training is more beneficial for fat loss than strength training workouts. As a beginner, look no further than the treadmill as it can be a useful friend in helping you augment your weight loss.

Speed

Beginner Treadmill Workout for Weight Loss
Focus on minutes, not miles, when using the treadmill for weight loss. Photo Credit Jupiterimages/Photos.com/Getty Images

Increasing treadmill speed gets your body into the fat-burning zone. Warm up with a five-minute walk at a comfortable pace. Continue by jogging at a pace so you can hold a conversation without being out of breath for 15 minutes. End your workout with a five-minute cool down walk.

Incline

Beginner Treadmill Workout for Weight Loss
Increasing your incline can help you build your hamstring and glute muscles. Photo Credit Photos.com/PhotoObjects.net/Getty Images

Changing the incline settings can mimic hill training. Start with a three-minute walk at a comfortable pace at zero incline. Increase the incline by 1 percent every three minutes to build up to an incline of 4 percent. Lower the incline back to 1 percent and walk for three minutes to cool down.

Interval

Beginner Treadmill Workout for Weight Loss
Interval training can increase your calorie burn, aiding in overall weight loss. Photo Credit John Foxx/Stockbyte/Getty Images

The treadmill can be a useful tool for beginner interval training by alternating running and walking. After warming up for five minutes at a comfortable walking pace, jog for three minutes at your conversation pace and then walk for one minute. Finish the workout with a five-minute walk to cool down.

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