Weight gain typically occurs when the body intakes more calories than it burns daily. The excess calories are stored as fat, resulting in weight gain. Eating a low-calorie diet and exercise will help you lose unwanted pounds. However, if you only have 15 minutes a day to spend on the treadmill, you might wonder whether it's possible to lose weight.
Calorie Burning
Walking on a treadmill for an hour burns 277 calories for a 160 lb. person, according to MayoClinic.com. If you walk for 15 minutes, rather than 60 minutes, you would burn about 69 calories. Losing a pound of fat weekly requires you to burn 500 calories daily. Getting results walking 15 minutes daily is difficult, unless you cut calorie intake in conjunction with walking. For example, you might decrease calorie consumption by 431 calories daily and walk for 15 minutes to burn 69 calories for a 1 lb. weekly weight loss.
Interval Training
If you want to get the most out of your 15-minute treadmill sessions, consider an interval training approach. With this approach, you alternate a few minutes of walking with running. For example, you might start out walking at a brisk pace. After a few minutes, pick up your pace to running. Rotate between the two activities for your 15-minute workout session. Since walking burns 277 calories an hour and running burns 986 calories an hour, you will burn a higher amount of calories using an interval training approach than with walking.
Circuit Training
Another option for getting more out of your 15 minutes on the treadmill is circuit training. Circuit training is a workout approach that alternates strength training activities with walking. For example, you might start out with leg squats. Then, get on the treadmill and walk for a few minutes. Select a new toning exercise, such as bicep curls, and walk for a few more minutes. Continue this rotation for your entire 15-minute treadmill session.
Mini-Sessions
The Centers for Disease Control and Prevention recommends 150 minutes of cardio activity weekly. This breaks down to about 30 minutes, five times a week. However, if you only have 15 minutes to work out, consider using mini-sessions twice daily. For example, walk on your treadmill for 15 minutes in the morning. Then, in the evening walk for 15 minutes. This allows you to increase calorie burning and shed pounds quicker.
References
- MayoClinic.com; Exercise for Weight Loss; Mayo Clinic Staff; December 2009
- Centers for Disease Control and Prevention; Physical Activity for Everyone; February 2011
- U.S. Department of Health and Human Services; Statistics Related to Overweight and Obesity; February 2010
- MedlinePlus; Tips for Losing Weight; October 2009
- MayoClinic.com; Interval Training: Can It Boost Your Calorie-Burning Power?; February 2010
- "Fitness"; Circuit Training Workout; Burn 30 Percent More Calories; Liz Neporent
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