Doing moderate to vigorous exercise daily is a top strategy for weight loss. Alternating running and walking on a treadmill is a type of interval training. Varying your pace during a treadmill workout burns more body fat than if you maintained a consistent pace for the entire session. During speed sprints or intense climbing, you spike your heart rate. When you slow down to walk on the treadmill, your heart stays higher than if you exercised at a steady, vigorous pace. You burn more calories and gain endurance so you can ultimately prolong or intensify your workouts.
Step 1
Warm up by walking at a moderate pace on the treadmill for 10 minutes. As your muscles gain elasticity, increase your pace and pump your arms.
Step 2
Set a brisk walking pace for five minutes. Walking a 30-minute mile only burns 115 to 185 calories per hour, depending on your weight. Walking a 20-minute mile increases your calories burned to 195 to 305. A race walk of a 15-minute mile burns 475 to 745 calories per hour.
Step 3
Break into a running sprint for up to one minute for beginners and advanced beginners, and up to two minutes for more advanced runners.
Step 4
Slow down to a moderate-to-brisk walk to recover. Keep moving. Beginners might need up to one minute to recover, while advanced exercisers might only require 30 seconds.
Step 5
Resume your brisk walking pace for five minutes.
Step 6
Repeat the cycle of speed intervals. You might also alternate with a strength interval by putting the treadmill on a steep incline. This approach builds your gluteal, calf and thigh muscles. The more lean body mass you add, the higher you raise your basal metabolism, and the more fat you burn.
Step 7
Slow down to a moderate walk for 10 minutes to cool down. Reduce your arm motions and breathe deeply. Exit the treadmill to do joint rotations and stretches.
Tips and Warnings
- Burn more calories by lengthening your strength or speed intervals and shortening your recovery periods and walking time.
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