Losing weight with exercise will help promote lasting weight loss. Treadmill workouts allow the entire body to work, scorching calories and helping the body flush unwanted weight. According to the Centers for Disease Control and Prevention, 34 percent of Americans are obese. Being overweight puts you at a greater risk for health problems such as heart disease, stroke, diabetes and even sleep apnea.
Hill Climb
You can work on a treadmill traditionally or you can mimic a hill by adding incline. Hill training on a treadmill not only works the cardiovascular system, it also helps to strengthen the body. Hill climbing places a greater demand on the glutes, hamstrings, quadriceps and core because the body is working against more resistance. Begin your hill climbing workout by warming up with a five-minute incline at 5 percent. Every five minutes, increase your incline 1 percent until you reach an incline of 12 percent. Once you reach your peak, take off your incline and cool down for five minutes.
Intervals
Interval training on your treadmill will burn more calories than traditional cardio, according to the American Council on Exercise. Interval training uses the aerobic and anaerobic energy systems, and it can be done on the treadmill by walking or running. Begin on your treadmill with either a moderate walk or a moderate jog. Create intervals in your workout by doing a moderate pace for two minutes, followed by a sprint or a power walk for 30 seconds. Repeat this interval for 30 minutes to build endurance and break a sweat.
Pyramid
A pyramid workout on the treadmill will also help you lose weight and build speed. Start your workout with a moderate walk or jog for five minutes. After your warm-up, increase your speed every minute by one mile per hour, until you reach your top speed. Once you reach your top speed, decrease your speed every minute by one mile per hour. Repeat this pyramid again until you reach 30 minutes of work.
Weight Loss
Slow and steady weight loss will keep weight off. According to the Mayo Clinic, healthy weight loss is one to two pounds per week. In order to lose a pound a week you must burn 3,500 calories, or 500 calories a day. Working out on a treadmill will help create this caloric burn.
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