Treadmills can be an incredible fat burning machine when used properly. I train on treadmills several times a week and have seen incredible results. My treadmill workouts can burn in excess of 300 calories in 10 minutes! How do I burn so many calories in such a short amount of time on a treadmill? I will get into this shortly. We are not the only ones in the treadmill game who are big fans of interval training. Yuri over at mytreadmilltrainer.com offer some incredible running tips for interval training. Check it out! http://www.mytreadmilltrainer.com/blog/
I have also trained many clients who perform predominantly treadmill workouts to shed excess fat and sculpt a lean and chiseled physique. The results have been dramatic. One of my close friends was in excess of 210 lbs. I began putting him through 15 Minute treadmill workouts 4 days a week and he consistently was able to lose 2-3 lbs. per week!
Now I do have a secret workout regimen that I have not shared with you yet that will help accelerate your fat loss. Just getting on the treadmill and running for 15 minutes won’t get you the results of my treadmill workouts. You can greatly accelerate your results by following my lead and trying out a few of my incredible treadmill workouts to burn fat!
The secret to burning the optimal amount of fat on your treadmill is through something called “High Intensity Interval training.” You really have to confuse your body and vary the intensity of your workout regimen to see effective results. I am going to share with you 3 different kinds of interval workouts that all challenge your body in new ways. I suggest that for the best results you constantly change up your routine and switch between a variations of these 3.
This treadmill workout will consist of longer running intervals at about 80 percent of your maximum speed building up to close to 90 percent. If your 100 percent sprint on a treadmill is at 11.0 MPH than you will probably want to keep the treadmill at 8.5 – 9.0 mph for this workout regimen. You also won’t be utilizing the incline function of your treadmill for this workout routine. Don’t worry – that is coming up next!
2 Minute Warm ups- Light Jog on Treadmill
90 Second Interval Run (80 Percent Max Speed)
90 Second Walk/Light Jog
2 Minute Interval Run (85 Percent Max Speed)
2 Minute Walk/Light Jog
2 Minute 30 Second Run (87.5 Percent Max Speed)
3 Minute Walk/Light Jog
3 Minute Run (90 Percent Max Speed)
3 Minute Cool down
This workout routine is definitely for more advanced fitness enthusiasts. This is a hardcore regimen because each time you are increasing your speed and the time you are running. This puts extra stress on your fast twitch muscle fibers which will in turn accelerate your progress and fat loss.
Treadmill Workout Number 2:
This workout will challenge your body in much different ways than the previous workout. This routine will be on the highest incline, at slower speeds for longer intervals. This will help you burn fat, and build lower body muscle. The added lower body muscle gain you will get from this workout routine will help to speed up your metabolism, burn fat, and get you a lean and chiseled body.
2 Minute Light Jog/Walk @ 4.0 MPH – 10.0 Incline
3 Minute Run @ 6.0 MPH- 10.0 Incline
2 Minute Walk @ 4.0 mph- 12.0 Incline
4 Minute Run @ 7.0 MPH- 12.0 Incline
2 Minute Walk @ 4.0 MPH – 15.0 Incline
5 Minute Run @ 7.5 MPH- 15.0 Incline
2 Minute Walk @ 4.0 MPH- 15.0 Incline
This 20 minute treadmill workout will burn you some serious calories. You should burn well in excess of 300 calories during this 20 minute routine.
For optimal results in your fat loss program you should incorporate a long distance incline interval session at least once a week. It challenges your body in different ways and is also effective at breaking down your slow twitch muscle fibers. The next workout is designed to challenge your fast twitch muscle fibers which will help you with even more fat loss!
Treadmill Workout Number 3:
The following workout interval workout routine is a personal favorite of mine. I am a big fan of speed and high intensity interval training. I played high level basketball in high school and college and have recently got into competitive tennis. Training my speed is integral to my performance in these sports.
One of the amazing benefits to speed training and high intensity interval training is that you can burn a ton of calories! This workout routine is designed to break down your fast twitch muscle fibers which will take your body much longer to repair. This added time needed to repair these critical muscle fibers will result in your body burning many additional calories. After you perform a high intensity interval workout your body will burn twice as many calories for approximately the next 24-48 hours! You are not only burning calories when you are at the gym – you are burning them when you are resting! Stick with this interval routine and you can burn calories simply by sitting on the couch.
3 Minute Light Jog @ 5.0 MPH – 0.0 Incline
30 Second Run @ 8.0 MPH- 0.0 Incline
30 Second Walk @ 4.0 MPH- 0.0 Incline
30 Second Sprint @ 10.0 MPH – 0.0 Incline
1 Minute Walk @ 4.0 MPH- 0.0 Incline
30 Second Sprint @ 10.5 MPH – 0.0 Incline
1 Minute Walk @ 4.0 MPH- 0 incline
30 Second Sprint @ 11 MPH- 0.0 incline
1 Minute Walk @ 4.0 MPH 5.0 Incline
30 Second Sprint @ 10.0 MPH – 5.0 Incline
1 Minute Walk @ 4 MPH – 7.5 Incline
30 Second Sprint @ 10.5 MPH- 7.5 Incline
1 Minute Walk @ 4.0 MPH – 10.0 Incline
30 Second Sprint @ 10.5 mph – 10.0 Incline
2 Minute Walk @ 4.0 MPH- 12.5 Incline
1 Minute Sprint @ 10.5 MPH- 12.5 Incline
2 Minute Walk @ 4.0 MPH- 15.0 Incline
1 Minute Sprint @ 11.0 MPH- 15.0 Incline
3 Minute Cool down Walk @ 3.5 MPH- 5.0 Incline
As you can see this workout is not for the faint of heart. This will challenge your body in a much different way than the previous 2 fat burning workouts. Your fast twitch muscle fibers will be engaged to the max while you are sprinting at an increased incline throughout the entire workout. This type of workout can help you burn close to 400 calories in 20 minutes and will speed up your fat loss progress immensely!
