Weight is lost throughout the body as a whole. This debunks the theory of spot reduction, which leads you to believe you can lose weight in only one area. The best way to achieve this weight loss is through a solid cardiovascular program. A treadmill is a cardio machine that enables you to lose weight, thin your legs and also improve the health of your lungs and heart. As an added bonus, you work multiple muscles in your legs which will give you a leaner, more defined appearance.
Step 1
Move your body through a series of dynamic stretches before starting your workouts. Dynamic stretches -- which are performed in motion -- acclimate your body to exercising movements and make it less likely for you to suffer a connective tissue injury. Perform stretches like leg swings, ankle bounces, high knees, reverse lunges, alternating toe touches and arm circles.
Step 2
Step onto the belt and turn on the machine. The belt will start moving very slowly. Start out at a slow pace and gradually increase it through a five-minute span of time. This will slowly raise your core body temperature and get blood flowing to your muscles.
Step 3
Increase the speed again to get to a moderate intensity. This might be a fast jog, light jog or fast walking pace, depending on your current fitness level. Use the way you feel as a guideline. You should be exercising at a pace that elevates your heart rate and causes you to break out in a sweat. Remain at this pace for the remainder of your workout, then finish with a light cool down.
Step 4
Exercise most days of the week to achieve weight loss and thinner legs. Having the discipline to stay on track with your program is the only way you will be able to make progress. The American College of Sports Medicine recommends 60 to 90 minutes of physical activity performed five days a week for the best results. Use the treadmill multiple times a day to accumulate your time if you have a busy schedule.
Step 5
Tax your leg muscles with more emphasis by doing intervals. Start with a light warm up, then increase your speed to a point that you are going all out. Remain at that pace for 30 seconds, then drop back to a light intensity for 60 seconds. Alternate back and forth for the rest of your workout and finish with a light cool down. Interval training not only works your leg muscles with more authority, but it also boosts your caloric expenditure.
Step 6
Use proper mechanics while on the treadmill. Keep your shoulders lifted and gaze fixed forward throughout. Pump your arms smoothly in an alternating fashion with your legs -- and keep your core tight to produce force and maintain a stable spine.
Tips and Warnings
- Treadmills also come equipped with an incline adjustment. Feel free to turn this up with any of your workouts. You will not only burn more calories, but also work your leg muscles even harder. Being that interval training is intense, you do not need to exercise as long. Aim for 30 minutes not counting your warm up and cool down.
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