Treadmills are useful for both fat-loss and building your cardiovascular capacity, but if you want to maximize both in the same workout, you should be doing high-intensity interval training, or HIIT. In this workout, you switch between fast-paced periods of sprinting and slower periods of jogging to maximize your benefits in the shortest time possible.
Potential
According to Mackie Shilstone, author of "Lean and Hard: The Body You've Always Wanted in Just 24 Workouts," HIIT has been shown in research studies to be up to nine times as effective for fat loss as working out at a steady pace for a sustained period of time. HIIT workouts also can take less than 20 minutes to perform as compared to the 45 minutes or more you need for successful weight loss with a moderately paced exercise program.
Measuring Intensity
During your maximum pace intervals, you need to bring your heart rate up to around 80 percent of your capacity. If you do not have a heart rate monitor on your treadmill, subtract your age from 220 to find your maximum heart rate, then multiply that number by 0.80. Run at your fastest pace for 30 seconds and count your heart rate afterward. Gradually adjust your running pace until your heart rate after the sprinting is around 80 percent. Take note of your perceived exertion rate so you know how fast you need to run during your high-intensity periods.
The Workout
Former Mr. Universe and Mr. World Dave Draper recommends that you begin your HIIT workout with a 12-minute program. Start your workout by jogging on the treadmill for four minutes, gradually increasing your pace from light to moderate jogging. Once you reach the four-minute mark, sprint at your high-intensity pace for 30 seconds and then return to your jogging pace for 30 seconds. Continue the 30-second intervals for a total of six minutes. Use the final two minutes of your time on the treadmill to gradually slow your pace to where you began at the start of the workout.
Form
Always run on the treadmill with your shoulders back, chin up and using a stride that mimics your normal running stride. The American College of Sports Medicine also advises you do not lean on or use the handrails to balance yourself, as this minimizes how much effort you are exerting. Because you are running at a fast pace during the HIIT workout, it is critical that you pay attention to your placement on the tread belt at all times so you do not trip or fall off.
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