Yahoo Lifestyle These 10 Fatburning Treadmill Workouts Can Help You Achieve Your 2024 Weight Loss Goals
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The treadmill is a staple in most gyms (and home gyms, these days!), and for good reason. Yes, hitting the treadmill strengthens your muscles and heart, but its benefits also go bone-deep.
“The treadmill works the largest muscle groups in your body (legs, quads, hamstrings and glutes), so it can be a great way to train lower body strength and your cardiovascular system,” says Albert Matheny, MS, RD, CSCS, a certified strength and conditioning coach and Chief Operating Officer at ARENA Innovation Corp. “It is also weight-bearing, which is good for bone density.”
Plus, the treadmill is accessible. “Regardless of your fitness level, the treadmill puts you in control of the speed and incline adjustment during your workout,” says Anel Pla, CPT, a certified personal trainer at Five Point Zero Fitness.
“The treadmill keeps your muscles guessing and your metabolism firing thanks to speed, incline, intensity and duration,” says Jill Anzalone, CPT, a group fitness and personal trainer based in Massachusetts. “In other words: endurance, strength and power.”
If your goal is weight loss, hopping on the treadmill is a great tool to help you, as documented by the TikTok famous 12-3-30 workout. Trainers agree that the treadmill is an excellent weight-loss companion. “Hit the treadmill to burn off some fat and boost endorphins,” says Jennifer Blackburn, CPT, a group fitness instructor and NASM-certified personal trainer. "Burn fat with low-intensity movements such as walking on a higher incline or boost endorphins by opting for some sprint work."
In addition, the treadmill is an effective, safe choice for HIIT (high-intensity interval training) workouts.“ HIIT is going to give you the best bang for your buck! A workout that consists of shorter bursts of time with higher speeds and with a treadmill, we can not only add speed but change our incline, which expends even more calories,” says Blackburn.
Adds Pla, “During HIIT, your body will use fast-twitch fibers, which pushes the body to burn more fat and build more muscle.”
As you continue to develop your endurance and speed on the treadmill, you can also try variations of interval training and full-body exercises. You can even add weights to your treadmill training.
“When you use multiple muscle groups to exercise, you will burn the most calories, which is the fastest way to lose inches off your waist,” Pla says. “Using a treadmill for cardio is great, but using a treadmill for cardio and strength is even better.
While hitting the treadmill may seem boring and monotonous, it's actually an incredibly versatile piece of workout equipment. Here are eight great treadmill workouts to help you achieve your weight loss goals. And hey, they might even be fun!
Related: 'I'm a Trainer, and These Are the 3 Exercises I Swear By for Getting Rid of Belly Fat'
Treadmill Workouts For Weight Loss
1. 5-minute incline treadmill walk with overhead shoulder presses
This quick five-minute workout will also work your arms.
“This five-minute incline walk will slowly increase in speed (2.0-3.5 mph) and incline (12-15). You will need 3, 5 and 8-pound dumbbells since we are doing an overhead shoulder press drop set as you are walking,” Pla says. “Please use the weights you feel comfortable with since we are doing high reps and light weights. Keep the core tight and engage. Breath in through the nose and out through the mouth and power through.”
Here’s how to do it:
Walk for 2 minutes at 2.0 mph at a 12.0 incline while you perform 50 overhead shoulder presses with 3-pound weights.
Walk for 1 minute at 2.5 mph at a 13.0 incline while you perform 30 overhead shoulder presses using 5-pound weights.
Walk for 1 minute at 3.0 mph at a 14.0 incline while you do 20 overhead shoulder presses using 8-pound weights.
Walk for 1 minute at 3.5 mph at a 15.0 incline without weight. Instead, use your hands to power you through this last one. If you feel discomfort, grab the handrail.
Related: Here's Exactly What Happens to Your Body if You Run a Mile Every Day
2. 20-minute interval workout
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“Intervals are a great activity that can be scaled to any level,” Matheny says. “Pick an easy speed where you can keep your heart rate below 60%, your max heart rate, and then pick a fast speed where you can keep your heart rate between 60-80%.”
Here’s how to do it:
Start with a 2-minute warm-up at a slow pace (your definition).
For the next 16 minutes, alternate between 1-minute fast and 1-minute easy intervals. (Matheny recommends that your easy interval be at 5.0 to 6.0 mph and fast intervals at 7.0 to 9.0 mph. Keep your incline at 1.0 to 1.5%.)
Related: Here's What Happens to Your Body if You Exercise for 15 Minutes Every Day
3. The 75/60/30-second intervals
This challenging interval workout starts with a great warm-up to get your body ready.
“Do a nice easy jog at 5.0 to 6.5 mph for one minute at each incline 1.0, 2.0 and 3.0. The last minute of your warm-up, return to incline 0 but add 1.0 mph,” Blackburn says. “Then do a quick 30-second walk at an incline of 1.0. Hydrate and then begin your workout.”
Here’s how to do it:
75 seconds: At a 1% incline, run for 1 minute at a speed 2.0 mph above your easy warm-up speed.
15 seconds: Do a moderate walk (3.8 to 4.5).
75 seconds: Start at the same speed as the previous interval but bump up the incline to 3.0%. Follow it with a 1-minute moderate walk at an incline of 3.0%.
60 seconds: Try adding 0.5 miles per hour more than what you did in your 75-second intervals. Follow it with a 1-minute moderate walk at an incline of 1.0.
60 Seconds: Run at the same speed as the previous interval, but increase the incline to 3.0%. Then, take a one-minute moderate walk.
30 Seconds: SPRINTS! Thirty seconds on and 30 seconds off. Do one set at an incline of 1.0%. Then, increase to an incline of 3.0% and an incline of 5.0%. Repeat this three times.
Cool down: Walk for 3 minutes at an incline 3.0 for the first minute. Reduce the incline to 2.0 and 1.0 for the second and third minutes.
4. Incline interval sprints + treadmills plank walks
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This incline workout is fast-paced and will incorporate some serious core work.
“Hold on to the rails, and as soon as you gain momentum, let go and power through with your arms and legs,” Pla says. “Be careful as you come on and off the treadmill as you prepare to get into your plank position. For the plank, make sure your core is engaged and your legs are stretched behind you, butt down. Hands are firmly planted with palms down on the belt of the treadmill. Lift the right hand off the belt as the left-hand pushes the belt forward, squeeze the glutes. You feel your core, obliques, shoulders and triceps.”
Here’s how to do it:
Run 60 seconds on, rest 30 seconds at 6.0 mph and a 7.0 incline. Pause the treadmill. Do a plank walk for 15 seconds.
Run 60 seconds on, rest 30 seconds at 6.0 mph at 6.5 mph and a 6.5 incline. Pause the treadmill. Do a plank walk for 20 seconds.
Run 60 seconds on, rest 30 seconds at 7.0 mph and a 6.0 incline. Pause the treadmill. Do a plank walk for 30 seconds.
Run 45 seconds on, rest 20 seconds at 8.0 mph and a 5.5. incline. Adjust the speed to 0.5 mph. Do a plank walk for 15 seconds.
Run 45 seconds on at 8.5 mph and a 5.0 incline. Adjust the speed to 0.5 mph. Do a plank walk for 20 seconds. Rest for 20 seconds.
Run 45 seconds on at 9.0 mph and a 4.5 incline. Adjust the speed to 0.5 mph. Do a plank walk for 30 seconds. Rest for 20 seconds.
Run 30 seconds on at 9.5 mph and a 4.0 incline. Adjust the speed to 1.0 mph. Do a plank walk for 15 seconds. Rest for 15 seconds.
Run 30 seconds on at 10 mph and a 3.5 incline. Adjust the speed to 1.0 mph. Do a plank walk for 20 seconds. Rest for 15 seconds.
Run 30 seconds on at 10.5 mph and a 3.0 incline. Adjust the speed to 1.0 mph. Do a plank walk for 30 seconds. Rest for 15 seconds.
Run 20 seconds on at 11 mph and a 2.5 incline. Adjust the speed to 2.0 mph. Do a plank walk for 30 seconds. Rest for 10 seconds.
Related: Abs of Steel! 8 At-Home Ab Workouts
5. Side shuffle intervals
"Varying your movement patterns is a great way to target other muscle groups and improve balance,” Matheny says.
Here’s how to do it:
Choose a comfortable speed and walk/jog or run for 2 minutes. Lower the speed to where you can side shuffle on the treadmill.
Side shuffle for 30 seconds on each side. Then repeat forward for 2 minutes on each side using the same 30-second alternating intervals. You'll do six rounds.
End with 2 minutes of an easy forward jog.
Pro tips: The speed should vary between 2 to 8 mph depending on fitness level, size of the person and purpose of the workout. The incline should be 1 to 1.5.
6. 10-20-minute hike
This workout is about adding more to your incline, mimicking a mountainous hike—similar to the 12-3-30 TikTok workout. “Increasing incline requires more strength and also puts more stress on the calves/lower legs. So make sure to not do too much too fast,” Matheny says.
Here’s how to do it:
Keep the treadmill’s incline between 5-10% for 10 to 20 minutes at a speed of 2 to 4 mph
7. 40-minute 60/30-second intervals
Blackburn suggests you should do the same warm-up as her 75/60/30-second intervals. “Do a nice easy jog at 5.0 to 6.5 mph for one minute at each incline 1.0, 2.0 and 3.0. The last minute of your warm-up, return to incline 0 but add 1.0 mph,” Blackburn says. “Then do a quick 30-second walk at an incline of 1.0. Hydrate and then begin your workout.”
Here’s how to do it:
“Repeat these 10 intervals twice, but try to add speed on both running and walking if you can,” says Blackburn.
30 seconds: Run fast at 6.5 mph at an incline of 8.0
60 seconds: Do a moderate run (try speed 3.8 to 4.8) at an incline of 7.0
30 seconds: Run fast at 6.5 mph at an incline of 7.0
60 seconds: Do a moderate run (try speed 3.8 to 4.8) at an incline of 6.0
30 seconds: Run fast at 6.5 mph at an incline of 6.0
60 seconds: Do a moderate run (try speed 3.8 to 4.8) at an incline of 5.0
30 seconds: Run fast at 6.5 mph at an incline of 5.0
60 seconds: Do a moderate run (try speed 3.8 to 4.8) at an incline of 4.0
30 seconds: Run fast at 6.5 mph at an incline of 4.0
60 seconds: Do a moderate run (try speed 3.8 to 4.8) at an incline of 8.0
30 seconds: Run fast at 6.5 mph at an incline of 8.0
60 seconds: Do a moderate run (try speed 3.8 to 4.8) at an incline of 7.0
30 seconds: Run fast at 6.5 mph at an incline of 7.0
60 seconds: Do a moderate run (try speed 3.8 to 4.8) at an incline of 6.0
30 seconds: Run fast at 6.5 mph at an incline of 6.0
60 seconds: Do a moderate run (try speed 3.8 to 4.8) at an incline of 5.0
30 seconds: Run fast at 6.5 mph at an incline of 5.0
60 seconds: Do a moderate run (try speed 3.8 to 4.8) at an incline of 4.0
30 seconds: Run fast at 6.5 mph at an incline of 4.0
60 seconds: Do a moderate run (try speed 3.8 to 4.8) at an incline of 3.0
30 seconds: Run fast at 6.5 mph at an incline of 3.0
3 minutes: Walk at an easy pace at an incline of 1.0 to cool down.
8. 20-minute walk
“Walking is a great activity that may be a hard workout or an easy recovery, depending on fitness level,” Matheny says. You also can do this as a great warm-up or cool down.
Here’s how to do it:
For 20 minutes, simply walk between 2 to 5 mph at an incline of 1 to 1.5%.
9. Speed Ladder
Reader to chase a challenge?
"The speed ladder progressively challenges the cardiovascular system, improving both aerobic and anaerobic endurance," says Mike Julom, ACE CPT, of This Is Why I'm Fit. "By steadily increasing the intensity, your heart rate rises, enhancing overall cardiovascular fitness and in turn burns more calories."
It's also basically plateau-proof.
"The varying speeds prevent your body from adapting, maintaining that high caloric burn," Julon says. "Intense intervals elevate your metabolism, creating an after-burn effect where you continue to burn calories even after the workout."
Here’s how to do it:
Warm up with a 5-minute walk or light jog.
Run at 6 mph for 1 minute.
Increase your speed by 0.5 mph every minute until you can't maintain the pace.
Once you reach your limit, reduce speed by 0.5 mph every minute until you return to your starting pace.
Cool down with a 5-minute walk.
10. Treadmill workout with a weighted vest
Carrie Rose, CPT, a NASM-certified trainer and founder of SunUp Coaching LLC, loves this workout because it uses a weighted vest to provide added resistance.
"This weighted treadmill workout will help you improve cardiovascular health, tone muscle and burn more calories, especially if you do it consistently," Rose says.
Also? You'll set the pace by defining what "comfortable" means to you. She doesn't provide numbers, so use your perceived exertion (and be honest with yourself). Progress when you're ready to step things up.
Quick safety tip: "Make sure that it is strapped on comfortably and snug so that when you start to increase speed, it isn't bounding or chaffing," Rose says.
Here’s how to do it:
Start at a comfortable walking pace for 3 minutes.
Increase the speed until you're in a light jog and continue for 5 to 7 minutes.
Optional progressions: "If you're up for it — and this isn't your first day running in years — increase the speed a bit more so you are running at a comfortable pace," Rose says. "If you're feeling really spicy, add some incline." Continue for 5 to 7 minutes.
Cool down for three minutes at an easy pace.
Next up, strengthen the legs carrying you on the tread with 26 excellent lower-body workouts.
Sources
Albert Matheny, MS, RD, CSCS, a certified strength and conditioning coach and Chief Operating Officer at ARENA Innovation Corp
Anel Pla, CPT, a certified personal trainer at Five Point Zero Fitness
Jill Anzalone, CPT, a group fitness and personal trainer based in Massachusetts
Jennifer Blackburn, CPT, a group fitness instructor and NASM-certified personal trainer
Mike Julom, ACE CPT, of This Is Why I'm Fit
Carrie Rose, CPT, a NASM-certified trainer and founder of SunUp Coaching LLC
