Fat Burning Treadmill Interval Workouts

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Last updated on February 12, 2023

Despite all of the recent innovations in cardio exercise technology, the treadmill remains the world’s most popular workout machine for fat burn. The reason is simple – if you want to lose weight, it works. When it comes to consistently burning calories regardless of the weather and without putting too much impact on your joints, the treadmill is hard to beat.

In this article, we present you with three different treadmill running interval workouts that will allow you for maximum fat burn, while also having the variety to change your routine up so that you maintain training motivation.

Types of Treadmill Workouts

When it comes to working out on the treadmill, there are two basic methodologies. The first is known as steady-state cardio. It involves light to moderate intensity and a long duration. A typical steady-state interval workout treadmill routine might see you walking at 6 mph for 30 to 40 minutes.

At the opposite extreme, is what we call HIIT (high intensity interval training). These treadmill routine workouts are much more intense and much shorter involving a series of high intensity intervals. The original HIIT workout, which was developed for the Japanese Olympic ice-skating team in the late 1990s, involved 20 seconds of maximum intensity effort followed by a 10 second rest. This was repeated eight times.

For the best overall effect of fat burning treadmill workouts results, we strongly suggest that you follow our running tips and incorporate a combination of both of these types of training.

Treadmill Speeds

Before we get into the specific treadmill workouts, here is a guide to the type of speed that should be set according fitness levels:

  • 4 to 6 mph – this should be the beginning level for people who are new to exercising on a treadmill and are generally unfit or carrying an excessive amount of body fat.
  • 6 to 8 mph – if you are an occasional runner and have had some previous experience doing interval training and working out in the gym, then this is a good level for you.
  • 8 to 10 mph – if you consider yourself an experienced workout warrior and you are used to doing interval training then this is a good level for you to be running at.
  • 10 mph and up – this level should be reserved for those who have a high level of conditioning, do not have any joint problems, and are used to high intensity training.

3 Treadmill Workouts for Weight Loss

Workout #1: Hill Simulation / Sprint Workout

This 20-minute treadmill running workout (sprint intervals) is based on what you would experience during a challenging outdoor run. You will be changing the incline every two minutes as well as varying the speed of the running belt.

Begin with a two-minute warmup with no incline and with the speed set to level 3. This will be an easy walk and you should allow your arms and legs to move freely. At the three-minute mark, increase the speed to level 4 and continue for another two minutes.

When you hit the five-minute mark, set the auto incline to low and increase the speed to level 6. At this stage you should increase from a stroll to a power walk. At seven minutes reduce the speed back to level 4 and the incline back to flat for two minutes of active recovery.

When you hit the 9-minute mark, put the speed up to level 8 and the incline to low. You will now be running for two minutes. Follow this up with two minutes of active recovery at level 4 on a flat incline.

When the timer hits 13 minutes, ramp that speed up to a level 9 and sprint for two minutes. Follow this up with two minutes of active recovery at level 4. At the 17-minute mark, set the speed to a level 6, which should see you jogging. Finish with two minutes at level 3 on a flat incline as your warm down.

Workout #2: HIIT Treadmill Workout

This fat burning workout will involve repeated bouts of maximum speed sprinting and quick recovery periods and burns more calories. The treadmill will be set to a flat incline. This is a great weight loss workout for those who are time pressured, allowing them to burn fat fast. The intensity of the routine also allows you burn fat and build lower body muscle at the same time.

Begin with a two-minute warmup at level 3. Immediately that the timer hits two minutes increase the speed to level 10. This will see you sprinting at maximum speed. Do this for exactly 20 seconds. Now throw your legs out to the side of the treadmill to rest for precisely 10 seconds. Jump back onto the running belt and continue for a further 20 seconds. Repeat this pattern eight times. Now finish with a two-minute warm down at level 3.

This HIIT treadmill workout for fat loss is extremely challenging, both physically and mentally. Make it your goal not to slow down on each succeeding sprint phase but to push with the same intensity to the very end. Keep in mind that this is a short workout so make the most of every second of it!

Workout #3: Power Walking Workout

We finish with a steady-state workout that takes 40 minutes to complete. Begin with a five-minute warmup on a flat incline at speed level 4. Then increase to level 5 for the next five minutes, and then to level 6 to take you up to the 15-minute mark. This last five minutes should see you power walking. At the 15-minute mark reduce the speed to level 4 but increase the incline to medium. At 20 minutes keep the same incline, increasing the speed to level 5. Increase that further to level 6 when you hit 25 minutes. At the 30- minute mark reduce the speed back to level 5 and the incline to flat. The last five minutes is a cool down at level 4.

Check out this: 20 Minute HIIT Treadmill Workout



Putting it All Together

In order to lose the achieve the best calorie burning results and maximum amount of fat loss, you should perform your treadmill workouts six days a week. Simply work through the given workouts in sequence on Monday, Tuesday and Wednesday. Thursday will be your day off. Then repeat the sequence on Friday, Saturday and Sunday. Make sure you warmup and cooldown and wear suitable running shoes. 

Varying the speed and incline of your workout plan as described above will keep your routine interesting and give you a greater impact in terms of fat burning. After a while you will see the benefit of these awesome treadmill workouts.  

The treadmill exercises are our weight loss tips and in conjunction with a healthy eating, a weight loss meal plan, and you will get to your fat loss goals (belly fat, bum and thigh fat, back fat etc). For those that require more specialist advice (injuries or medical condition) ask a personal trainer for a more tailored workout plan.

Also for those looking to buy a treadmill you will find it will to be a good investment in the long term. Make sure it’s right for you and it comes with the modern features like a heart rate monitor. Follow our fitness tips and over time you will call it the ultimate treadmill for fat burning.

Steve Theunissen has qualified from the International Sports Sciences Association (ISSA) and is a certified Personal Trainer and Nutritionist. He has over 30 years experience in fitness and nutrition and currently working with famous fitness professionals. He is currently living in New Zealand with is wife and daughter.

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