Treadmill walking is an excellent technique to burn additional calories each day and aid weight loss. With cardiac activity such as brisk walking, aim to burn 300 additional calories each day. This entails doing around 60 minutes of fairly strenuous activity every day, as well as watching your calorie intake.
Treadmill Weight Loss Tips
You will push your body throughout this programme by varying the workouts throughout the week, with harder days alternating with easy days. This timetable may be tweaked to match your needs. Rest days can be added as required, although it’s preferable not to have more than one in a row.
If you don’t have enough time on the treadmill to meet your calorie-burning target, you have a few choices.
- High-intensity exercise
- Moderate-intensity, longer-duration exercises
- Workouts with a short length and a high intensity
Longer-duration, moderate-intensity activities and shorter-duration, vigorous-intensity workouts have both been demonstrated to be helpful for fat reduction in studies. However, evidence shows that high-intensity training is more efficient in terms of time.
If you don’t have a 60-minute block of time to exercise, you may undertake a 15–20-minute high-intensity workout or supplement your moderate-intensity exercises with one or two extra 15-minute walks (whether on or off the treadmill) throughout the day.
Week 1
Use this programme as a starting point for your fitness routine, but tweak it to fit your needs.
Moderate Intensity Walking Workout
Begin your week with a 60-minute moderate-intensity exercise. Depending on your pace and weight, you can burn up to 300 or 400 calories. If you don’t have an hour to spare, you may split the workout into two 30-minute sessions.
Increase your speed to a brisk walk after warming up for 10 minutes at an easy to moderate pace, bringing your heart rate up to 60%–70% of your maximum heart rate. If you don’t know your goal figures, use a heart rate calculator to find out.
Many treadmills are equipped with a grip pulse detector or heart rate monitor to help you keep track of your heart rate and exertion. An RPE scale, or rating of perceived effort, can also be a good way to keep track of workout intensity, and it doesn’t require any special equipment.
Simply pick a number between 6 and 20 that corresponds to your workload, with 6 indicating that your body is at rest and 20 indicating that you are working at full intensity (i.e., not sustainable for longer than a few seconds).
Easy Health Walk
You worked hard on Monday, so for your cardio workout today, you’ll go for a 30-minute stroll at a slower pace. Aim for a heart rate of 50–60% of maximum, or an RPE of 11–12.
Treadmill Hill Workout
When you use the inclination setting on your treadmill, you may burn more calories each minute. Choose one of your treadmill’s pre-programmed hill exercises to do today. You have the option of either a steady climb or hill intervals.
Aim for 45 minutes, including at least 30 minutes of hill work, with your heart rate in the moderate-to-vigorous-intensity zone of 70 percent—85 percent of your maximal heart rate, because you’ll be working harder.
If you’re using the RPE scale, you should be working at a 14–16 level, which is moderate to hard.
Moderate Health Walk
Walk at a moderate pace for 30 minutes. You should have the impression that you are working, but not too hard. You may select a 12–14 on the RPE scale. The workout should feel manageable in terms of intensity. You’ll want to keep this workout modest in order to save energy for Friday’s more intensive session.
Challenge yourself with some core training towards the end of today’s exercise. There is no need for any special equipment. Simply select 2–3 ab exercises that you enjoy, such as:
- Ab curls
- Plank
- Abdominal workouts while standing
Speed Intervals Workout
Most treadmills come with speed interval programmes pre-programmed. Intervals are brief periods of walking or running at a fast pace, then slowing down for a longer period to regain your breath before speeding up again. You may, for example, increase your speed for 30–60 seconds before recovering for up to two minutes.
Make your own exercise or choose from the pre-programmed options. If you’re used to jogging, you can alternate between jogging and walking for your speed interval and recuperation interval. If your treadmill doesn’t have a speed interval programme, manually increase and decrease the speed to change the pace.
On the speed portions, you should feel like you’re working hard to extremely hard (15–18 on the RPE scale), or at around 80%–90% of your maximal heart rate. Maintain an active yet low-intensity recovery section (10–12 on the RPE scale).
Distance Workout
Aim to walk for an hour or longer at a moderate pace. This is a fantastic opportunity to spend the day walking in a park, along a greenway, shopping, or sightseeing. With your smartphone or an activity tracker, keep track of your steps and distance so you can balance how many exercise calories you burn with any planned weekend diet splurges.
If you prefer to walk on a treadmill inside, listen to a podcast or watch your favourite show online to pass the time. Some treadmills include a built-in screen so you can watch your favourite show while working out. You might also be able to view your show on a tablet or smartphone.
Active Fun and Stretching
Simply enjoy an active day with friends and family by putting your walking legs to work. To loosen up, use a warm-up stretching regimen. Other physical activities that will exercise various muscle areas from walking include bicycle and swimming. Today’s objective is to find pleasure in moving and being alive.
Week 2
Rep the treadmill training routine for the rest of the week. On the hill training day and the speed interval day, try out the several pre-programmed programmes on your treadmill for variation.
If you haven’t been walking for fitness on a regular basis, you may need to start with shorter treadmill sessions and gradually increase your duration. Add 15-minute walks throughout the day as needed to meet your time or calorie goals.
You should attain a 500-calorie-per-day deficit if you burn 300 additional calories per day through exercise and cut your calorie intake by 200 calories per day. Assuming you don’t adjust your exercise level or food consumption in any other way, this should result in a weekly weight reduction of roughly one pound.
Week 3
Change the weekly schedule to suit your needs. Work on your walking form and posture, especially with ideas on how to walk quicker so you can burn more calories in the same activity.
As your fitness and weight loss improves, you may need to increase the pace and inclination to get your heart rate into the appropriate effort zone.
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