UPDATED, January 4, 2022
If you’ve been using a treadmill to try and lose weight, but haven’t been seeing the results you’re looking for, you might be approaching your exercise routine incorrectly; you may also be using improper form, not exercising enough or not eating healthily. While many people assume that calorie burn only comes after many long runs or endless amounts of treadmill walking workouts, fitness experts have determined a potentially more effective and time-efficient program to try and achieve the same results: interval training (1). This form of exercise revolves around high intensity bursts interspersed with low-intensity exercise. It should do just as much to give your heart and lungs a workout in a short amount of time as a longer, more consistently paced session like long distance running, provided of course that you’re using proper form (1).
Most treadmills come with pre-set treadmill workout options, and you may notice the weight loss option involves a lot of hills and valleys. The ideal thing about this setting is that you can set it to whatever time limit you would like and it will fit your interval training into that time span.
Treadmill Workout To Help Try and Maximize Calorie Burn
With proper form, you may also be able to accomplish a full cardio treadmill workout in as little as 15 minutes using the manual setting by following these steps:
Step 1 – Walk for 3 minutes at a speed of 3.5 mph, and set the incline at 0%.
Use long strides, keeping your shoulders back, chest up, and abs in for a healthy posture while walking. Slouching and looking down limit your air intake and will wear you out more quickly (2).
Step 2 – Increase the speed to 4 mph for 2 minutes, keeping the incline at 0%.
Swing your arms to help your body adjust to the quicker pace and concentrate on breathing.
Step 3 – Reduce the speed to 3.5 and walk briskly for 3 minutes with the incline at 4%.
Make sure that you are breathing deeply and from the belly. Shallow chest breathing can sap your energy.
Step 4 – Walk for 3 minutes at 3.5 mph with a 6% incline.
Recite the lyrics to a song or poem out loud or count from 1 to 100 in order to give your heart and lungs an extra workout.
Step 5 – Jog for 2 minutes at 4.5 mph with the incline at 4%.
While jogging, try to land on the ball of each foot to reduce the impact on your joints.
Step 6 – Walk the final 2 minutes at 3.5 mph and 0% incline.
Using long strides, roll from heel to toe with each step to give the entire lower leg a workout.
Because the pace of this treadmill workout moves from step to step pretty quickly, it can take precious moments in order to change the speed and incline on your treadmill. Luckily, NordicTrack treadmills have convenient one-touch speed adjustments that allow you to change efficiently from one speed to another without having to fuss with up and down arrows that eat up your time and knock your intervals off course.
Once you’re ready to take your treadmill workouts to the next level, try iFIT for 30 days* and explore a huge library of incredible treadmill workouts that, if done correctly and regularly, should not only help you with trying to burn calories, but allow you to have fun while you do it.