Most treadmills come with pre-set treadmill workout options, and you may notice the weight loss option involves a lot of hills and valleys. The ideal thing about this setting is that you can set it to whatever time limit you would like and it will fit your interval training into that time span.
Treadmill Workout To Help Maximize Calorie Burn
With proper form, you may also be able to accomplish a full cardio treadmill workout in as little as 15 minutes using the manual setting by following these steps:
Step 1 – Walk for 3 minutes at a speed of 3.5 mph, and set the incline at 0%.
Use long strides, keeping your shoulders back, chest up, and abs in for a healthy posture while walking. Slouching and looking down limit your air intake and will wear you out more quickly (2).
Step 2 – Increase the speed to 4 mph for 2 minutes, keeping the incline at 0%.
Swing your arms to help your body adjust to the quicker pace and concentrate on breathing.
Step 3 – Reduce the speed to 3.5 and walk briskly for 3 minutes with the incline at 4%.
Make sure that you are breathing deeply and from the belly. Shallow chest breathing can sap your energy.
Step 4 – Walk for 3 minutes at 3.5 mph with a 6% incline.
Recite the lyrics to a song or poem out loud or count from 1 to 100 in order to give your heart and lungs an extra workout.
Step 5 – Jog for 2 minutes at 4.5 mph with the incline at 4%.
While jogging, try to land on the ball of each foot to reduce the impact on your joints.
Step 6 – Walk the final 2 minutes at 3.5 mph and 0% incline.
Using long strides, roll from heel to toe with each step to give the entire lower leg a workout.
Conclusion
Because the pace of this treadmill workout moves from step to step pretty quickly, it can take precious moments in order to change the speed and incline on your treadmill. Luckily, NordicTrack treadmills have convenient one-touch speed adjustments that allow you to change efficiently from one speed to another without having to fuss with up and down arrows that eat up your time and knock your intervals off course.
Once you’re ready to take your treadmill workouts to the next level, try iFIT for 30 days* and explore a huge library of incredible treadmill workouts that, if done correctly and regularly, should not only help you with trying to burn calories, but allow you to have fun while you do it.
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The Best Treadmill Workouts For Burning Fat, Trainer SaysHaving a treadmill easily accessible is the move.
By Tim Liu, C.S.C.S.
Published on January 23, 2022 | 9:00 AM
FACT CHECKED BY Alexa Mellardo
In order to burn fat, you'll want to focus on the basics. Consistently strength training, eating at a calorie deficit, and regular aerobic activity are all key players here. However, one thing you can do in order to up the fat-burning process is to include anaerobic interval work in your regimen.
Besides the amazing fat-burning benefits, anaerobic interval work helps improve your heart health, according to an article published in the World Journal of Cardiology. And one of the best machines you can use for anaerobic interval work is a treadmill. It's a great tool to have at the ready. Not only does it force you to work at a consistent pace, but whenever the weather conditions outside aren't prime—whether it's too cold or hot, down-pouring, or snowing—you can count on your trusty treadmill to still get a solid workout in.
If you're not sure where to begin, here are four trainer-approved treadmill workouts that can help you burn fat. But before performing any of these workouts, make sure to do a proper warmup for injury prevention and also to get your body primed for the session. Then, choose one of the following cardio workouts to include in your routine. And next, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
1
Incline Treadmill Sprints
Start by standing with your legs outside of the belt and setting your treadmill on a 10% incline and the speed a little higher than your typical jog pace. Once the incline and speed are set, hop on, and sprint hard for 30 seconds.6254a4d1642c605c54bf1cab17d50f1e
Once you've sprinted for 30 seconds, grab the handles on the side, and carefully jump back onto the stable non-moving part of the treadmill. Rest for 30 seconds, and then repeat this workout for 10 rounds.
2
Incline Treadmill Walk
Set your treadmill at the highest incline (usually 15 degrees), and set the speed at 2.5-3.0 mph. Walk at this pace and incline for 15 to 20 minutes, and watch your heart rate go up!
Related: 7 Dangerous Mistakes You're Making on the Treadmill, Trainers Say
3
Incline Run/Walk Intervals
Set the incline to 1.5 to 2.5%, and begin running at a pace that you can maintain for a minute. After the minute is over, slow down to a moderate walk or jog for 1 to 2 minutes. Repeat again for 15 to 20 minutes.
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4
Deadmill Sprint
This is a tough version of a treadmill sprint that you do while the machine is actually turned off. Simply place your hands on the bar of the treadmill, and lean and drive through with your legs as hard as you can to get the belt moving.
If you're just starting out and building up your cardio, sprint hard for 10 to 15 seconds, then rest for 30, and repeat again for 8 rounds. And next up, check out Incredible Treadmill Workouts for People Over 60, Says Top Trainer.
Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
Filed Under
Fitness // How To Lose Body Fat // News // Workouts
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