Below you will find a few handy treadmill workouts suited for beginners to more advanced users to get you off and sweating on your treadmill. Whether you are a newbie or a more advanced treadmill professional there will be something for you to use. You can find many of the features specific to some of these routines – such as automatic incline slopes explained throughout the treadmill reviews on the rest of our site.
Want Some Treadmill Workouts To Lose Weight Fast?
Before we get into the nitty gritty of specific workouts to use each of us have different goals. Whether you want a treadmill workout to help you lose weight fast, or to increase your fitness, or to rehab an injury, you will need to personalize your workout towards your end goals. If you want a workout to burn calories read on.
Most treadmill workouts target fat loss to some degree. There are treadmill workouts that only use walking to lose weight, and they can work up to a certain point. If you have been training for a while or are already quite fit some of the more advanced workouts like the Ramp or the Alternating Sprint workouts are excellent for shredding the pounds. Alternating sprint workouts take the interval training approach and can be excellent for fat burning. If you are a beginner and your ultimate goal is lo lose weight and tone up fast, take things slow at the start until you are accustomed to your machine before you push the boundaries. Everyone wants to know the newest treadmill workout that guarantees you to lose weight quickly, but if you ever have had experience with fad diets you’ll know being impatient is not always the best road to success.
Is There A Safe Treadmill Workout To Perform If You Are Morbidly Obese?
The treadmill is so versatile that there are even training routines that the morbidly obese can perform to lose weight fast in a safe manner. If you are very overweight and are scared you could damage your health by overdoing it on the treadmill, take advantage of the heart straps that you will find on the likes of the Sole F80 treadmill, you can safely monitor you heartbeat and keep it in a safe tempo, while gently increasing the workload until the pounds start to come off.
Working inside your target heart rate zone will ensure you don’t put more pressure on your heart than it can cope with.
What’s The Best Training Routine For Getting Rid Of Belly Fat?
Some of you will want really targeted routines for tightening up or shrinking those ham or glute muscles, whilst others straight up only want to shed that stubborn belly fat. The truth about getting rid of fat around the stomach is that you need to burn more calories than you eat. So no treadmill routine will work unless your diet is in control, or rather you are in control of your diet.
A good way to train like this is to use the calorie burner on your treadmill. If you can workout how many calories per day you eat by going to a website such as mobile fat loss, and also by using the nutritional data available of food packaging, you could tailor make a training program for yourself. For example you could set a target for burning 2100 calories over the 3 days you workout. Monitor the calorie burner on the treadmill console, burn 700 calories 3 times per week. Check your weight 1 week later. If it goes down, it’s working, if not you need to increase the amount to 2500 calories, or more until it works.
Beginner’s Treadmill Workout
If you are new to the treadmill, do not push yourself too hard on your first workout. Follow this beginners treadmill workout plan to get started safely. Start with 15 minutes light walking to get used to the surface. Each treadmill has a unique cushioning and/or shock absorption system so you want to gently get accustomed to it. This workout incorporates a gentler take on the hiit program without the frenetic high pace of course.
- With the incline at 0, begin this beginners exercise plan by walking at speed 1 or 2 for two minutes and incrementally, every two minutes increase the speed up to as much as 5mph if you can handle it.
- After 10 minutes, end the exercise by walking at 1-2mph again for five minutes. You can gradually increase the time limit from 15 to 20 minutes or you can gently increase the speed the first few times you workout.
- For example, for a 30-minute treadmill workout, start at 2mph, go up to 6 or 6.5mph, and then back down to 2 as you get close to 27th or 28th minute of the exercise.
- At the next workout start at 3mph and work your way up to 7-7.5mph and during the last 3-5 mins decrease the speed incrementally back down to 3mph.
This beginner workout can be used to lose weight, but after a while you will struggle to make the same progress. Many people stick blindly to the same routine and wonder why they make no progress with their fitness or weight loss goals. The secret is to change it up. If you workout 3 days a week you should ideally be doing 3 different routines, and don’t perform all for the same length of time. Here’s a few more suggestions.
For something a little more challenging check out these routines.
Ramp Treadmill Workout (Good For Burning Lots Of Calories In Short Sessions)
This is a good workout if you want to push the limits a little further. After doing the same exercise routine for several months, your body gets habituated to the exercise and you will get bored of doing it again and again. Research even shows that doing low speed unchallenged workouts on the treadmill can be bad for your heart, and ironically cause you to put on weight. Pep up the mood and intensity in your workout by increasing the ramp levels on the treadmill.
The ramp or incline is the setting on the treadmill that lifts up the platform in angles to give you the feel of climbing. Combine the beginner’s exercise with this ramp exercise for some extra perspiration. During the initial days, vary the incline or ramp level between one and three; when you start getting comfortable with it, increase it further in the increments of 2 and go as much as 8. Remember, like speed levels, incline levels too must be decreased slowly as you reach to the climax of the workout.
Sideways Treadmill Workout
Who says the treadmill is for forward walking alone? Get those celebrity hips, thighs and calves with this unique but efficient workout. After completing a warm up, gently turn sideways and use the arm rails for support.
Safety warning – Perform lateral walking slowly to begin with! As your comfort progresses, you can start increasing the speed and then later experiment with the ramp as well but for the first few months, the focus should be on comfortable lateral steps – foot to foot – equally on both right and left side of the body.
Wogging (Walk and Jog Treadmill Workout)
Once you are accustomed to spending more than 20 minutes on the treadmill, it is time to raise those endurance levels. A walk and jog exercise is a good technique for runner wannabes. This workout is a mix of alternate walking and jogging and with get you comfortable with increasing the tempo.
- Start the workout with an easy speed of 2mph, then slowly, increase it in small intervals so you are brisk walking. Maintain that speed for 3 to 4 minutes and increase it up to 6-7.5mph so you start to slowly jog.
- After three to four minutes lower the speed to a level where you return to brisk walking and increase it back up again to a slow jog. Keep switching between a brisk walk and a slow jogging pace this way for 40 to 45 minutes.
Gradually slow down the pace and end the workout. After a month of this wogging workout, you will be able to increase the time you are able to run, perhaps even up to a complete 30 minutes.
Want to tone your quads and glutes in best way possible? Then do your treadmill routine backwards! A backward workout is about not only adding variety to your exercise regime but also strengthening the leg muscles, which are otherwise less affected by forward walking on a treadmill.
This different exercise when mixed with the ramp incline/decline results in tremendous improvement in posture and stimulates the core muscles. Like any other new exercise, this one too must be started at lower speeds and gradually increased over time. Variations in incline challenge your body by boosting your heart rate and ultimately leading to a major calorie burn.
Quick and Effective Workout
It is not possible for everyone to assign 45 to 60 minutes daily for a workout. For those who are super busy, this quick 20-minute workout does the trick. Although it is just for 20 minutes, the elements that make it effective are the incline and speed.
- Begin this exercise with a comfortable speed where you walk leisurely. Now, for every four points increase in the speed, raise the ramp a point. For instance, if you are walking on treadmill at speed 4 and incline 1, for next level increase the speed to 4.4 and raise the incline to two and again at next increase, the levels go up to 4.8 and three for speed and ramp respectively. Spend two minutes at each level and after halfway through the process, decrease the levels in the same way as you increased and finish the workout. This short aerobic session keeps you energetic and light for the entire day.
The 1 – 2 – 3 – 4 – 5 – 4 – 3 – 2 – 1 Treadmill Workout
In this treadmill workout, one follows a very simple guideline. This workout starts with 5-10 minutes of walking to warm up. After you feel that you are warmed up, and can run without straining, run for 1 minute at a comfortable but challenging speed.
- Then walk for 30 seconds again. After 30 seconds of walking, resume your running speed and run for 2 minutes. Once your two minutes is up, resume walking for another 30 seconds. Then, you guessed it, resume your running speed, and run for 3 minutes.
- Once you have ran for 3 minutes, give yourself a full minute of walking. Do the same for 4 and 5 minutes of running.
- Run 4 minutes- give yourself a minute walk.
- Run for 5 minutes- give yourself a minute walk.
- On the way back down give yourself a minute walk between each run, and be sure to walk casually for 5 – 10 minutes after your workout, slowing your speed as you go.
This will help you cool down properly, and, accompanied with stretching, will reduce the risk of after-workout cramps.
Alternating Sprint Workout (can help you run faster)
Similar to the 1 – 2 – 3 – 4 – 5 – 4 – 3 – 2 – 1 workout, this workout also calls for alternating speeds; however, here the runner is sprinting instead of running, and the amount of sprinting is in much shorter bursts, with 1-2 minutes of recovery walking in between. Progressively upping the tempo over time can help you increase your running speed.
- Begin with a 5-10 minute warm-up walk. After you are properly and thoroughly warmed up, sprint for 15 seconds. Here you should reach 85% – 90% of your max. heart rate. Only sprint for 15-20 seconds. Holding a sprint longer than 15-20 seconds, at 90% of your max heart rate, could be unhealthy, and really is no longer a sprint.
- After your sprint, resume your walking pace, and take a 1-2 minute recovery walk. Your heart rate should come down to 120-125 bpm (beats per minute).
- Alternate between sprinting a walking/jogging for 30-45 minutes. If you need to start off slower, only do a 15 second sprint, 2-3 minute recovery walk, and alternate for 25-30 minutes, or for an amount of time that is comfortable, until you can reach your 30-45 minute goal.
Be sure to walk or jog at a comfortable pace once you have completed your workout. Use this walk or jog as your cool down, so be sure to gradually lower your walking speed throughout the 5 minutes. Cooling down this way, accompanied with stretching will reduce the risk of cramps or strains after working out so intensely.
The All-in-All Treadmill Workout
In this workout we combine several of the techniques we have already discussed. As always, start off with a 5-10 minute walk or jog to warm up. For this workout you may want to have a stopwatch handy, or set timers on a device such as a phone to go off every minute.
- Once you are warmed up, start off with 1 minute of a sideways workout, with the right leg leading. Next, 1 minute of a sideways workout with the left leg leading. Be sure to alternate legs. If you do not, each side will not get the same kind of training, and one side will become stronger than the other.
- Next, sprint for 15 seconds. Again, your heart rate should reach 80%-85% of your max. Do not exceed 15-20 seconds of a sprint. Doing so could cause an injury or accident.
- Next, walk for 1 minute. Do 1 minute of power skips, 1 minute of leg lunges, and then jog or walk for 1 minute.
- Repeat the workout 2 or 3 more times, each time, raising the ramp by 3%.
Once again, be sure to end with a 5-10 minute cool down walk to reduce the chances of cramps.
All of these treadmill workouts are a great way to sweat out calories and gain physical fitness; they not only keep you healthy but also in good spirits and mood. Regular workouts on or off the treadmill are essential to everyone, no matter how healthy the individual is. To find out which treadmill is good for your specific goals begin reading our extensive treadmill reviews.