2 Fat Burning Treadmill Workouts to Help You Lose Weight Fast

2 Fat Burning Treadmill Workouts to Help You Lose Weight Fast

The treadmill is a hugely popular aerobic exercise machine. Aside from being a versatile cardio machine, a treadmill can help you lose weight if that’s your goal. It is scientifically proved that running on a treadmill is one of the most effective ways to lose weight, without having to diet and restrict your calories.

 

Let’s explore the basics of treadmill weight loss, along with possible workout plans and tips.

 

  1. High Intensity interval Training (HIIT)

It involves alternating sets of high-intensity exercise and rest. This idea of work intensely for short periods and rest in between burns loads of calories, which helps contribute to weight loss.

Additionally, after a HIIT routine, your body attempts to return to a normal resting state by metabolizing body fat for energy.

Here is how you can do a HIIT on a treadmill, take OVICX Q2S plus for an example:

  • Walk at 3-4km/h for 5 minutes to warm up.
  • Run at 10-12km/h for 30 seconds
  • Walk at 4-5km/h for 60 seconds
  • Repeat for 5-10 times
  • Walk at 3-4km/h for 5 minutes to cool down

For a more pro workout, try alternate between jogging and sprinting. Or simply add more minutes to each set of high intensity intervals. Ideally your rest intervals should be twice as long as your high-intensity intervals. 

 2. Exercise at  your fat-burning zone

During a treadmill workout, exercising at your fat-burning heart rate can help promote weight loss. This zone is where you burn the most calories per minute.

 

To find your fat-burning zone, you’ll need to calculate your maximum heart rate first. This is the maximum number of times your heart can beat during 1 minute of exercise.

 

Your maximum heart rate is 220 minus your age. For example, if you’re 40 years old, your maximum heart rate is 180 beats per minute (220 – 40 = 180).

 

Generally, your fat-burning zone is 70 percent of your maximum heart rate. If your max heart rate is 180 beats per minute, your fat-burning zone is 70 percent of 180, or 126 beats per minute (180 x 0.70 = 126).

 

With this number, you’ll know how hard you should work to support weight loss.

 

Here’s one way to do it take OVICX Q2S plus for an example:

  • Put your finger on the heart rate monitor that is in-built on the handle
  • Walk at 3-4km/h for 5 minutes to warm up.
  • Jog at 7km/h for 1 minute.
  • Run at 10-12km/h, or until you enter your fat-burning zone. Run for 15 to 30 minutes at this heart rate.
  • Jog at 7km/h for 1 minute.
  • Walk at 3-4km/h for 5 minutes to cool down

Blog