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Beginner Treadmill Workout for Weight Loss

by 
author image Andrea Cespedes
Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.
Beginner Treadmill Workout for Weight Loss
Feet wearing running shoes walking on a treadmill. Photo Credit: 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.

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Speed

Focus on minutes, not miles, when using the treadmill for weight loss.
Focus on minutes, not miles, when using the treadmill for weight loss. Photo Credit: 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

Increasing your incline can help you build your hamstring and glute muscles.
Increasing your incline can help you build your hamstring and glute muscles. Photo Credit: 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

Interval training can increase your calorie burn, aiding in overall weight loss.
Interval training can increase your calorie burn, aiding in overall weight loss. Photo Credit: 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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