Getting in shape can help reduce your risk for diabetes, cancer, heart disease and stroke, according to endocrinology specialist Michael Jensen, professor of medicine at Mayo Clinic. A treadmill can be used to achieve a belly fat burning exercise session. Because your body adapts to exercises, simply walking on the treadmill week after week will stunt your progress. Mix up your workout by changing the intensity of cardio and adding resistance training.
Run for Time
To reduce belly fat, the American College of Sports Medicine recommends exercising for 60 to 90 minutes, five days a week. Long, moderate intensity exercise helps burn a large quantity of calories. If you don't have an hour and a half block of time, break the session into two half-length exercise sessions to achieve similar results. For a single continuous session, warm up for five minutes at the beginning of each session by walking two to three miles per hour. After five minutes, increase your speed to a slow jog---three to six miles per hour---that forces you to breathe heavier and sweat. Continue to run at this pace for 60 to 90 minutes and cool down for five minutes at your warm-up pace.
Tabata
A Japanese scientist by the name of Izumi Tabata found that cardiovascular exercise performed in several short, high intensity intervals increased the amount of calories burned by an individual for up to 48 hours afterward. To perform his 14-minute protocol, warm up for five minutes with a brisk walk or slow jog. Then sprint as fast as you can for 20 seconds, followed by 10 seconds of slow jog or fast walking to recovery. Repeat this 30-second cycle for a total of seven repetitions; cool down by jogging for five minutes.
Strength Train
You can incorporate strength training exercises into your treadmill routine. The National Academy of Sports Medicine recommends exercising for three sets of 15 to 25 repetitions to burn belly fat. Keep a five- to 10-pound dumbbell and resistance tubes by your treadmill and choose one of these exercises every five minutes during your treadmill workout until you have worked through them all: dumbbell curls, shoulder presses, standing rows, dumbbell crunches and sit-ups.
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