One of the fastest ways to burn belly fat is to run, either outdoors or on a treadmill. Since you cannot target abdominal fat when you exercise, you have to do workouts that burn excess body fat wherever you store it. Running does this by elevating your heart rate for an extended period. You can make your treadmill runs burn more belly fat by adding challenges to your exercise regimen.
Running Speed
A moderate jog does not burn as much belly fat as a fast run. Run a 12-minute mile, and you burn 470 to 745 calories per hour, depending upon your fitness and weight. Cut 30 seconds from your time, and you increase the calories you burn to 530 to 835. Running a 10-minute mile burns 590 to 930 calories. Trim a minute from your time, and you burn 650 to 1,020 calories. If you maintain a challenging 8-minute mile, you burn 735 to 1,160 calories. If you can sprint a 6-minute mile, you burn 940 to 1,490 calories per hour.
Running on an Incline
Running on an incline burns belly fat in two ways. First, you burn calories from elevating your heart rate. Second, you target your thigh, calf and gluteal muscles when running uphill. The muscle tissue you add makes your body burn calories at a faster clip, even when you are at rest. This process is called raising your basal metabolic rate. The steeper you adjust your treadmill, and the longer you climb while running, the more you strengthen your lower body.
Interval Training
Make your treadmill workout more challenging and burn more body fat by spiking your heart rate with speed or strength intervals. Most treadmills have programmed interval regimens that have you alternating between moderate and vigorous running and sprinting or climbing a steep grade. Short bursts of speed or strength elevate your heart rate, even after you slow down to recover. You will burn more body fat by doing longer speed or strength intervals or by shortening your recovery time.
Considerations
Exercising intensely and regularly will make you burn more belly fat but will also put you at higher risk of injury. Keep your treadmill workouts as safe as possible by warming up and cooling down for up to 10 minutes. Do knee lifts, march in place or walk briskly to lubricate your joints. Wear shoes designed for running but not racing, because racing shoes have less padding to absorb shock. If you have injuries or other medical issues, speak with your doctor before implementing a running regimen.
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