The treadmill is a popular indoor cardio machine because it accommodates a wide range of users—from walkers to elite runners. Consistent workouts on the treadmill can help you burn extra calories in your day, which can help you to reach your weight loss goals. Vary your treadmill routine to elicit greater fat burning and calorie burning benefit.
Step 1
Plan for a minimum of five workouts on the treadmill per week. Work out at least an hour, or longer, in each of these sessions to spur weight loss as recommended by the American College of Sports Medicine in their 2007 Physical Activity Guidelines.
Step 2
Make two of these sessions moderate-intensity, steady-state routines. Walk or run at a consistent pace that elevates your heart rate to an aerobic zone and causes you to break a sweat. Find a challenging level by using the speed and incline features on the treadmill.
Step 3
Interval train on alternating days for your other workouts. Perform bouts of very high intensity work with equal or shorter bouts of low-intensity work. Create intensity by sprinting or climbing a steep incline at a brisk pace. Researchers from the University of New South Wales concluded in the "International Journal of Obesity” in April 2008 that participants who performed interval training three times per week for 15 weeks experienced greater overall fat loss than participants who performed exclusive steady-state training or did not exercise at all. Intervals can last anywhere from one to five minutes.
Step 4
Support your workout efforts with a reduced-calorie diet. Consume 500 to 1,000 calories less than your total daily calorie burn to elicit a one or two pound per week weight loss. Do not replace the calories you burn on the treadmill with extra snacks and junk food. Exercise, even an hour per day, does not earn you extra treats when you are trying to lose weight.
Tips and Warnings
- Do not interval train every day as this could lead to burnout. Allow yourself a day of rest or easier, steady-state training between interval training sessions so your muscles and joints can recover. Even if you are eager to burn more calories by running, start out by walking and add brief bursts of running. The impact of running can cause injury to the feet, shins and knees if your body has not adapted properly to the movement . Invest in a good pair of walking or running shoes that work with your individual gait needs to prevent soreness and possible injuries.
- Check with your doctor before beginning any exercise program.
Things You'll Need
- Treadmill with incline features
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