Beginner Treadmill Workout for Weight Loss

Woman running on treadmill in gym.
Feet wearing running shoes walking on a treadmill. (Image: luckyraccoon/iStock/Getty Images)

A study published in the September 2012 issue of "Journal of Applied Physiology" found that aerobic training is more beneficial for fat loss than strength training workouts. As a beginner, look no further than the treadmill as it can be a useful friend in helping you augment your weight loss.

Speed

Woman on treadmill
Focus on minutes, not miles, when using the treadmill for weight loss. (Image: Jupiterimages/Photos.com/Getty Images)

Increasing treadmill speed gets your body into the fat-burning zone. Warm up with a five-minute walk at a comfortable pace. Continue by jogging at a pace so you can hold a conversation without being out of breath for 15 minutes. End your workout with a five-minute cool down walk.

Incline

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Increasing your incline can help you build your hamstring and glute muscles. (Image: Photos.com/PhotoObjects.net/Getty Images)

Changing the incline settings can mimic hill training. Start with a three-minute walk at a comfortable pace at zero incline. Increase the incline by 1 percent every three minutes to build up to an incline of 4 percent. Lower the incline back to 1 percent and walk for three minutes to cool down.

Interval

People running on treadmills (blurred motion)
Interval training can increase your calorie burn, aiding in overall weight loss. (Image: John Foxx/Stockbyte/Getty Images)

The treadmill can be a useful tool for beginner interval training by alternating running and walking. After warming up for five minutes at a comfortable walking pace, jog for three minutes at your conversation pace and then walk for one minute. Finish the workout with a five-minute walk to cool down.

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