Regularly running on a treadmill but not losing any weight? Then, you might not be doing it the correct way.
Instead of running at a steady pace for multiple hours, just up your game by employing High Intensity Interval Training aka HIIT Treadmill workouts to burn more fat in half your regular running time.
Tip: Invest in a best rated treadmill if you’re looking for long-term health benefits. Also, find the number of calories you burn using the fitness activity trackers.
Treadmill HIIT Interval Workouts to Lose Weight for Beginners
Don’t like spending hours on the treadmill to lose belly fat? Then, just follow these different types of Interval workouts that help you burn more calories in less time. These HIIT exercises increase your heart rate for effective fat burn.
30 Minute Treadmill Workouts for Weight Loss
Step-1: Walk at your comfortable pace for 5 minutes at Zero incline. Remember that you should be able to speak normally while walking. And, that would be your comfort zone.
Step-2: Now, increase your intensity (speed) 1.5x and if possible add a bit of incline as well. Do it for next 3 minutes
Step-3: From the 8th minute to 10th minute, run at a faster pace (max possible) with the last incline, if you can.
Step-4: When you finish the 10th minute, slow down your speed to your comfortable pace (step-1).
Step-5: Repeat the steps from 1 to 4 for up to 3 or 4 times, depending up on your energy levels.
This particular 30 minute treadmill interval workout will help you burn about 300 to 350 calories. The exact amount of calorie burn depends on an individual’s current weight, muscle content, fitness level etc…
| Activity | Pace | Incline | Duration |
| Walk | 3 mph | 0% | 5 Minutes |
| Jog/Run | 6 mph | Double | 3 Minutes |
| Sprint | 8.5 mph or Higher | Triple | 2 Minutes |
| Walk | 3 mph | 0% | 5 Minutes |
| Jog/Run | 6 mph | Double | 3 Minutes |
| Sprint | 8.5 mph or Higher | Triple | 2 Minutes |
| Walk | 3 mph | 0% | 5 Minutes |
| Jog/Run | 6 mph | Double | 3 Minutes |
| Sprint | 8.5 mph or Higher | Triple | 2 Minutes |
Once you step off from the treadmill, spend a few minutes on stretching your legs to clear any uneasiness, if any.
You can also follow the same interval workout for 15 minutes, 25 minutes, 35 minutes or 45 minutes.
The core principle i.e., interval increase/decrease of your running pace stays the same for all types of workouts.
For best weight loss results, do this HIIT Interval treadmill workout 3 to 4 days per week. If you want quicker results, incorporate strength training in your fitness routine.