For many, maintaining fitness while losing weight is a common goal. If you’re considering shedding those extra pounds, a treadmill can be your trusty companion. In this guide, you’ll explore the wonders of the world of treadmill workouts for weight loss.
Are Treadmills Good For Losing Weight?
Before you buy treadmills of different types, it’s essential to address the question: Are treadmills effective for weight loss? The answer is a resounding yes!
Treadmills provide a controlled and accessible environment for cardiovascular exercise, making them a fantastic choice for shedding those unwanted pounds. This even provides a gentle method for calorie burning, rendering them appropriate for individuals across various fitness levels.
How Long Should I Do Treadmill Workouts?
The length of your treadmill workouts depends on your fitness level and weight loss needs. As a rule of thumb, aim for a weekly minimum of 150 minutes of moderate-intensity aerobic exercise. That timeframe translates to around 30 minutes daily for five days each week. If needed, start with shorter sessions and progressively extend the duration as your endurance improves.
7 Surefire Treadmill Workout Plans
Now, let’s dive into the heart of the matter – effective workout plans. Here are seven effective treadmill workout plans to help you shed those pounds and boost your fitness:
1. High-Intensity Interval Training
HIIT, or high-intensity interval training, forces you to alternate between short bursts of intense jogs and swift walking intervals. HIIT is a quick technique to burn calories and speed up your metabolism.
Your body returns to its typical resting condition after a HIIT workout by metabolizing body fat to produce energy. As a result, you can progressively lose weight within a short period of time.
2. Low-Intensity Steady State Cardio
Also called LIIS, the Low-Intensity Steady State Cardio is a gentler substitute for HIIT. All you need to do is walk or jog steadily for 45-60 minutes. This longer-duration cardio workout is excellent for burning calories and building endurance.
But achieving this requires maintaining your heart rate within Zone 3, the fat-burning zone. Aim for moderate effort, ensuring your heart rate reaches approximately 70-80% of its maximum. Doing so for the majority of your workout duration maximizes the benefits you can reap.
3. Up and Down
Mix up your routine by adding incline intervals. This treadmill workout is highly efficient in rapidly burning fat, but the execution can be challenging.
In essence, you’ll begin at a zero incline and incrementally raise it by 1% every minute while maintaining your speed. Upon reaching the maximum incline, gradually decrease it by 2% each minute until you return to zero.
4. Walker Glute Roaster
Engage your glutes and thighs with this workout. Start your workout with a 5-minute warm-up, then maintain a consistent walking pace while adjusting the incline and speed periodically. As the incline rises, involve your arms actively to maintain core engagement. You also need to consider engaging your glutes for enhanced toning benefits.
5. 5K Run
This treadmill workout plan is simple and a classic for building endurance. Gradually increase your pace until you’re running a 5K distance (3.1 miles) without stopping. If you’re not comfortable running, you can start with run-walk intervals.
6. Sprint Intervals
Sprint on the treadmill for 30 seconds, then jog or walk for 1 minute to recover. Repeat for 20-30 minutes. Sprinting can boost calorie burn significantly. The beauty of this workout plan lies in its flexibility. Sprint intervals lets you tailor the workout to your fitness level and needs.
7. Inclined Walk
Walking at an incline helps tone your lower body. Try a 30-minute workout with a gradual increase in incline every 5 minutes.
Stepping into a Healthier Tomorrow
Treadmills offer an effective and accessible way to achieve your weight loss goals. By incorporating these treadmill workout plans into your routine, you’ll be well on your way to a healthier and fitter you.
Published by HOLR Magazine.