Treadmill Fat Burning Workouts – Try These Sample Treadmill Fat Loss Routines

Here is a great video that explains how to do and the benefits of treadmill fat burning workouts.

Treadmill fat burning workouts are a great method of fat loss for women. This is true for many reasons. One of the most important is because using a treadmill is quick and easy to use for elevating your heart rate. Plus, minimal equipment is required other than the treadmill and can be done in the comfort of your own home if you own a one.

Another big plus in this type of fat loss workout is that it offers a lot of variety. You can mix up your routine based on the time of the intervals, how you use the treadmill (which I will explain later), and the use of other equipment if desired.

I would like to suggest a couple of sample treadmill fat burning workouts that you can use in your exercise regimen to force accelerated fat burning. But before I do, it’s important to understand what’s happening in these routines to maximize your fat loss efforts. Having that information helps ensure they are done correctly in order to get the most out of them.

(There’s a lot of scientific stuff behind this, but for the sake of ease, I’ll keep it brief and simple. )

An effective and efficient fat burning treadmill workout is going to be one where you work in short bursts of high intensity effort, followed by brief periods of rest. These treadmill interval workouts will get your heart rate close to its maximum and keep it elevated at a higher rate for the duration of your routine.

In this process, your body is trying to keep up with the needs of this stress on your heart, lungs, and many other body systems. (In this case, this is a good kind of stress.) Because of the level of intensity though, keeping up isn’t possible. Therefore, the oxygen you use up in your body, during your interval treadmill workout, gets depleted.

Now depleting the oxygen is kind of like taking out a loan. When you take out a loan you have to pay it back. The technical term of this process is referred to “oxygen debt.” And when oxygen debt occurs, your body has to burn extra calories trying to pay off that debt until it is paid in full.

When you run on treadmill without incorporating these high intensity bursts, oxygen debt is not involved. The result…you burn extra calories, IE: fat, but only while you are working out and for a short time after. However, because of the oxygen debt process occurring in treadmill fat burning workouts, elevated caloric burn continues long after your exercise stops. It can be up to 24 hours or more depending on the length and intensity of the workout.

(Image…running at moderate intensity for 30 to 45 minutes, burning 350 calories and your body returning to normal. Or, running for 20 minutes doing high intensity intervals on a treadmill and burning anywhere from 500 to 1,000 calories! Which would you prefer?)

So for effective results in your interval training, here are a couple of key points in your performance. Keep the intervals anywhere from 30 seconds to 2 minutes. Keep your heart rate at maximum or near maximum. (That place you’ll have to determine either through the predicted max of 220 minus your age, or by using a “Rating of Perceived Exertion” measurement. See the following link for more information: http://www.cdc.gov/physicalactivity/everyone/measuring/exertion.html )

Having this information, you’re now pretty set to try these two sample treadmill fat burning workouts.

The first one is fairly simple and is a great routine for beginners.
• 5 minute warm-up
• 1 minute of running at high intensity
• 1 minute and 30 seconds of moderate intensity
• Repeat for 10 intervals
• Cool down at low intensity for 5 minutes

The second changes things up some by using barbells and walking lunges
• 5 minute warm-up
• 1 minute of running at high intensity
• 1 minute of low intensity running
• 1 minute of moderate intensity walking while performing dumbbell curls and arm presses
• 1 minute of high intensity running
• 1 minute of low intensity running
• 20 walking lunges
• 1 minute of high intensity running
• Repeat 5 times
• Cool down at a low intensity for 5 minutes

Safety warnings:
• If at any time you feel dizzy or light headed you should stop the routine immediately.
• Be plenty hydrated before doing interval routines
• Be cautious that towels or other items don’t fall onto the treadmill while you’re running.  (High intensity runs can create considerable vibrations on the equipment.)

As mentioned previously, these interval training routines can be changed up in many ways. Increase the high intensity times and/or decrease rest periods. Add walking backwards on the treadmill or other combinations. Mix and match how you like it most and you’ll have your own personal favorite treadmill fat burning workouts to use.




One Response to “Treadmill Fat Burning Workouts – Try These Sample Treadmill Fat Loss Routines”

  1. Wilson says:

    Hi Fat Loss For Women,
    Thanks for that, Fantastic post. Thats invaluable reading through we can all discover from. Many thanks for the publish
    Great Job!

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