When it comes to treadmill workouts, 30 minutes might not sound like it can have a major effect on your body. In actuality, in only takes 30 minutes of physical activity a day to achieve health benefits, according to the American Academy of Family Physicians and the American College of Sports Medicine. It also depends on what you do in that 30 minutes. Below are some treadmill workouts to help you make the best of those 30 minutes!
If you are new to exercise, it is advisable to start out gradually to get your body adapted to more movement and higher aerobic demands. With this workout, start the treadmill and walk slowly for two or three minutes. Gradually increase your pace until you are breathing heavy and sweating. Remain at this level for the rest of your 30 minutes and finish with a light cool-down jog. Through the duration of this workout, do not place your hands on the handrails. Only use them for assistance when first stepping onto the belt. You can also pump your arms vigorously to crank up your caloric expenditure.
Interval training is a higher intensity workout that burns a high amount of calories while you do it and it keeps your metabolism lifted once you are done. To do this workout, start with a light five-minute jog to warm up. Once you are done, turn the speed up on the treadmill until you are running at about 80 percent of maximum effort. After 30 seconds, reduce your speed to a moderate pace and jog for 60 seconds. Repeat this sequence for 20 minutes and finish with a light five-minute jog or brisk walk.
Sprints are similar to intervals, but you need to exhibit an all-out effort and you will need actual rest breaks. After doing a five-minute warm-up jog, turn up the speed so you are in a maximal sprint. Run for 20 seconds, then place your hands on the handrails and lift yourself from the belt. Carefully place your feet on the sides of the belt and rest for 40 seconds. Once your rest break is over, lift yourself back onto the belt, remove your hands from the handrails and sprint again. Repeat this sequence 20 times and finish with a light five-minute cooldown jog.
Hill climbs place more emphasis on the leg muscles and they also cause you to burn higher calories because of the added intensity. After doing a five-minute warm-up run, increase the incline by one percent over the next 10 minutes. As you do this, lower your speed slightly with each rise in incline. Once you get to 10, you should be at a fast walking pace. After this minute is over, reverse the sequence by lowering to the incline and speed each minute. Finish with a light five-minute jog or a brisk walk with the belt flat.