The Ultimate Guide to Treadmill Interval Workouts: Weight Loss

The treadmill has been a staple of cardiovascular fitness for a number of decades now. Since its introduction as a means of getting fit in the ‘60’s, the treadmill has been a constant while other fitness innovations have come and gone. One of the best things about the treadmill is its adaptability.

Back in the ‘90’s when losing fat was all about slow, steady cardio, millions of treadmills were being set daily at a leisurely pace to allow people to read a book, have a conversation or watch a screen while they got their workout.

Nowadays, treadmill interval workouts to lose weight have an accent on high intensity, short duration cardio. Even though this sort of training is a world away from what has come before, the treadmill remains the perfect vehicle to accommodate it. And with a little innovation you can even use your treadmill to get a great upper body workout.

Why you should buy a treadmill

Treadmills may be the most popular piece of exercise equipment on the planet, but they’re still an expensive investment. So why would you pay for one, when you get to use a treadmill down at the local gym? There are several compelling reasons why investing in your own treadmill is a smart move . . .

• Convenience – having your treadmill for a workout to lose weight available immediately is going to motivate you to do it. Running on the treadmill is, of course, a weather proof activity. But, if you have to venture into the driving rain to get yourself down to the gym in order to get onto that lovely, dry treadmill, more than likely, you’ll think of something better (and drier) to do.
• Freedom – have you ever been to a gym where you have to book to use the treadmill – and then you’re only allowed 15 minutes on it! Talk about frustrating. Your body deserves better than that!
• Bust the boredom – at the gym you’ll probably find yourself staring at a brick wall while you’re tread-milling. But at home you can set it up in front of your 60-inch TV screen, allowing you to sweat along to Judge Judy to your heart’s content.

3 key treadmill benefits

1. Controlled Surface – A major benefit of running on a treadmill is that the running surface is controlled. It is constant and provides for a soft, cushioned running surface, as opposed to the outside environment, which can be undulating, hard and rugged.
2. Cardio Fitness – Running on a treadmill is a great way to improve cardiovascular strength and overall health. The treadmill is a great tool for building endurance. It is also the ideal base for performing a whole range of variations of sprint and interval training.
3. Fat Loss – Running on a treadmill burns a ton of calories, to the extent of about 100 calories for every mile. Utilize the high intensity tips presented here and you can double that amount – as well as providing for an after burn effect to rid yourself of even more calories. A treadmill workout to lose weight is a clever way to go when you need to maximize your time efficiency.

What to look for when buying a treadmill

Finding the right treadmill can be daunting and confusing. Here are six quick tips to help you get it right:

1. The motor – you need a motor that can power you through those intense weight loss workouts. You’ll want at least a 3 HP motor.
2. The belt – the belt should be at least 55 inches long.
3. Cushioning – the belt should provide sufficient cushioning to protect your joints, hips, knees and back. Most top brands offer an effective cushioning system – click here  for some great examples.
4. Folding – a folding treadmill is a great space saver, however non-folding treadmills are more stable.
5. Incline – the better treadmills allow for between 10-15% incline. Look for one touch power incline.
6. Console – you want a console that’s backlit with a large, easy to read display. At a minimum it should give feed-back on your time, calories burnt and speed.

Treadmill safety tips

• When running on a treadmill always pay attention to where you are on the belt.
• Don’t let your mind wander or you could easily lose your balance.
• Straddle the treadmill belt before stepping into the belt.
• Try not to use the hand-rails – you’ll move more naturally without them.
• Look straight ahead when running.

The treadmill for runners

Running on a treadmill is an important component to a well balanced running program. A major benefit of treadmill running is that it reduces your risk of getting injured. Almost all runners end up getting hurt at some point due to over-use injuries.

By running on a treadmill, however, you reduce that risk because most modern treadmills have cushioned decks. That’s why the smart runner should be putting in as much as 50% of their running volume on the treadmill. So, if you’re running for 40 miles per week. You should be doing 20 miles a week on the treadmill.

Running on the treadmill also allows you to control your pace and your intensity. On the road you often don’t have that same level of control. When running on the treadmill, runners should set the incline for a 2-3% grade in order to simulate the resistance you would get when running on the road.

Treadmill interval workouts to lose weight

HIIT minute cycle

High Intensity Interval Training (HIIT) is the most effective fat burning mechanism that we know of. It involves getting your heart rate up to between 160-170 beats per minute. Treadmill HIIT training is a great way to lose weight fast.

This treadmill workout to lose weight will get your metabolism shooting through the roof. To begin HIIT treadmill training, warm up with five minutes of slow walking. Then straddle the outsides of the treadmill as you ramp up the speed to something that is going to really test you over a one minute sprint.

Remember, you want to get that heart rate way up. The workout simply involves a one-minute sprint, followed by a one minute rest. You will keep going until 30 minutes have elapsed, and you have completed a 15 minute intense sprint.

Speed / interval program for weight loss

A great treadmill workout to lose weight utilises the speed / interval program which is built into most modern treadmills. Step onto the treadmill slowly, making sure that it is off. Begin at a nice, easy speed. Push quick start and walk a brisk speed for 2 minutes. Then increase to a jog that you can maintain for a long period of time.

Now go to the menu on your treadmill and push the speed / interval button. You’ll have to input some data here, such as your jog and sprint speeds. Your jog speed should be something you can maintain for a long time. Your sprint speed should be the fastest you can do while staying safe.

Start with sprinting intervals that are shorter than your rest intervals. Begin with a 3 minute jog to a one minute sprint. Slowly increase this until your sprint and jog intervals are the same length of time.

Tabata treadmill training

Tabata training is an ideal treadmill workout for losing weight. It involves repeat cycles of 20 seconds on and 10 seconds off sprint work. Make sure that you are pushing yourself to absolute maximum intensity on the sprint session, and try to maintain your work level with each subsequent cycle. Go for 8 cycles of Tabata for an extremely effective treadmill workout to lose weight.

10 minutes Incline Fat Shredder

Warm up with slow walking for 5 minutes on no incline. Set the treadmill at a speed and an incline that is going to make you work hard for the entire 10 minutes. If you’re moderately fit, go for a 15-degree incline and a speed of 10 miles per hour. Straddle the treadmill and then put both feet on the mat to begin exercising.

The speed should force you to do a fast walk. Do exactly 10 seconds of fast walking then jump your feet to the side for 10 seconds recovery. Continue this 10 seconds on / 10 seconds off pattern for a total of 10 minutes.

Hill Blaster

You are going to set the treadmill to an incline and a speed of 12.0 miles per hour. Straddle the treadmill then jump on and start sprinting for 30 seconds. Make sure that you drive your knees up, keep your torso up and use your arms to drive the movement. Run on the balls of your feet to keep the power coming from your thighs.

You also need to make sure that your stride is a little shorter than if you were sprinting on the track. This will keep your lower back safe. After 30 seconds, jump your feet to the sides. You then have a 20 second recovery before starting your next sprint.

Perform 3-5 cycles of the Hill Blaster sprint for an enhanced calorie burn and a great thigh workout.

Innovative treadmill moves

The treadmill is a versatile machine that allows you to do much more than just run. Here are some ways in which you can utilise the treadmill to get a great upper body workout:

Walking Plank

Set the treadmill at a slow pace (start with 1 mile per hour). Now set yourself up on the end of the treadmill so that you are in plank position, facing toward the treadmill will your hands palm down on the end of the running mat. Your feet will be together, legs straight and stretched out behind you on a box that is about the same height as the treadmill mat.

You now simply walk your hands on the treadmill for a set amount of time. Set a goal to do this for a minute. Keep your abs tight and your butt down throughout the exercise.

This is a great workout for your triceps, deltoids and core. Your hips and glutes will also fire up as you move from side to side.

Reverse Mountain Climber

Again, set the treadmill for 1 mile per hour. This time set up in the plank position facing away from the treadmill. Your feet should be on the treadmill with your palms on the floor over the end of the treadmill. About half of your body should be over the treadmill.

Ensure that your torso is in a neutral position, with the hips level, and the shoulders stacked over the wrists. You can now perform a mountain climber, alternating knee lifts to the chest. You need to go slowly for this movement, realising that your feet are moving on the treadmill in the opposite direction to the running mat. Set a goal to do this movement for one minute.

This exercise works the entire body, with a focus on the thighs, glutes and intercostals.

Crab Crawl

Once more, the treadmill should be set to 1 mile per hour. Straddle the end of the treadmill with you facing away from the treadmill. Your feet will be several feet off the edge of the treadmill with your body arched in a bridge formation. Be sure to keep the hips lifted and your abs tight. Now place your hand on the treadmill and begin walking your hands to stay in place.

This one really works your triceps, deltoids, abs and thighs.

Treadmills offer the ultimate benefit in versatility, effectiveness and convenience. They are an ideal vehicle to accommodate the current obsession with high intensity interval training in order to obtain maximum fat loss for the minimum training investment time. For a fantastic range of premium quality, affordable treadmills check out the Proformfitness online store for fitness equipment.