There are four basic categories that can be used to customize any workout done on a treadmill. Walking, running, hills and intervals are variations that make a workout more exciting and more intense. There are many workout programs available that have been premade with a specific goal in mind. Some are for burning fat and others are for increasing running speed. If none of the premade workouts work, it is easy to create one that will get the right results.
The treadmill is a solid choice for beginners because there isn’t much of a learning curve. You already know how to walk, so lace up those athletic shoes and start moving. And no, you don’t have to run on the ‘mill like a mouse to lose weight. Walking briskly is enough to burn hundreds of calories. A 160-pound woman burns 314 calories per hour walking at a pace of 3.5 miles per hour.
Interval Treadmill Workout
The interval treadmill workout is a combination of various types of exercises, performed in intervals. Start by walking for about five minutes to warm up and then speed the pace to a sprint for 20 seconds. Slow down to a moderate walk for 10 seconds, then speed back up to the sprint pace for another 20 seconds. Keep doing this alternating in a 30-minute workout. Once, you have finished your 30-minute workout, cool down for a 5 – 10 minutes.
The Weight Loss Shuffle
For effective weight loss, try this 30-minute treadmill workout. Start with a warm up for 3 minutes at a steady pace (about 5 miles per hour), and then turn to your left and side shuffle for 30 seconds before completely turning around to the right for another 30 seconds of shuffling. Remember to shuffle your feet. Once you have finished 30 seconds on each side, face forward again and start jogging for 3 minutes, then turn sideways for another 30 seconds shuffle on each side. Then start jogging again for 3 minutes to cool down.
Finding an hour a day to get on the treadmill might sound impossible. Fortunately, you don’t have to do your entire workout all at once. Break it up into three 20-minute sections throughout the day, before work, over lunch and again in the evening, and you’ll have reached an hour without rearranging your entire life. Breaking up your workout leads to the same weight loss as one continuous workout.