The 6 Best Treadmill Workouts for Losing Weight & Building Stamina

Are you running on the treadmill and not seeing the results you want or losing any weight? Don’t give up just yet!

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Treadmills can be a great tool in helping you to achieve your weight loss goals. There are many ways that you can use your treadmill to increase your weight loss.

Before you jump back on there, make sure you know how to get the most out of your treadmill workout, and you can even make it fun!

Related: Best Running Shoes For Treadmills​

1. Interval Running

Interval running is the quickest and most effective way to see weight loss results and it will make your workout go by a lot faster. Intervals are short bursts of sprints mixed in to your workout.

In a study done by Medicine & Science in Sports & Exercise, it was discovered that women who sprinted for two minutes and then slowed down for three minutes burned more calories during the day after their workout than those who ran at a slow and steady pace for the entire run.

If you are just starting out, try and run hard for thirty seconds and then jog for a minute. Repeat this through your entire run.

When you do intervals, you want to run at a speed that is challenging, but that does not exhaust you. Slowly increase your sprinting time until you can run hard for at least two minutes or more.

2. Mix Up Your Runs

If you are running at the same speed for the same amount of time every single time that you get on the treadmill, then you are probably not going to see much, if any, change in your weight.

You may lose some weight at first. But, you will eventually hit a plateau with your weight loss if you continue to do the same workout over and over.

By repeating the same run, it will begin to be easier and your body won’t have to put forth any effort to complete it. This is why you need to mix up your runs.

Spend one of your running days each week doing fast running for a shorter amount of time. On another day do a longer run at a slower pace, and on one day each week, run intervals.

3. Love the Hills

We all have a love/hate relationship with hills. They are super hard, but they help us build strength and gain speed.

They also help us lose weight quicker. Running hills makes your body work harder, and in turn, you will burn more calories, and you will burn more calories for a longer amount of time after your run.

Using the incline on your treadmill will not only help you build lower body strength, but it will also help you shed pounds faster.

One day a week use the incline on the treadmill to do a hill workout. You can use the preset hill workouts, or manually set your own incline.

You can also use the incline to run intervals. Start out by running hard with the incline at 1 or 3 for 30 seconds and then slow down for a minute.

Slowly work your way up to running hard for longer periods of time at a higher incline.

4. Increase Your Speed

Running faster means you are burning more calories. You don’t want to start out too fast though because it will wear you down and you won’t be able to run for very long. Instead of starting out fast, you will want to gradually increase your speed during your run.

Treadmill

Image Source Flickr user MilitaryHealth

Start out with a brisk walk to warm up. Then every couple of minutes, add speed until you are running above a 5 mph pace.

Your goal is to have negative splits. This means that you are running faster at the end of your run than you are at the beginning.

5. Just Keep Running

One day a week do a long run on the treadmill. If you normally run for 30 minutes, try running for 60. Do this entire run at a consistent and steady pace.

You will want to slow your pace down for this run. If you run the same pace as your normal run, you will get tired quicker.

The first 30 minutes of a run are a warm up. After 45 minutes your body goes into fat burning mode. So in order to lose weight, you must run longer.

You may have to build up to this run. Start with a slower pace and run as long as you can. Each week add more time to your long run.

Yes, running on the treadmill can be very boring, especially if you are running a long run. Find something to help you pass the time.

Watching TV or listening to a book, movie, or podcast are all great ways to help keep you entertained while on the treadmill.

Push yourself to stay on the treadmill.

6. Staying on Track

In order for any weight loss program to work, you must be consistent. Running on the treadmill is an excellent way to help you shed pounds.

Using a treadmill is very convenient. You can always run on a treadmill when it’s raining, snowing, or just bad weather outside.

Schedule your runs like you would anything else in your day. Allow yourself time to warm up and cool down.

You need to get into a routine of running on the treadmill. Commit to running on it for at least a month.

Losing Weight on a Treadmill

Most of us dread the treadmill and think that it doesn’t offer the same benefits as running on the road. But, that’s not true, and there are times when running outside is not possible and the treadmill is your only option.

A treadmill is a very versatile machine. You can do a variety of workouts that will help boost your weight loss.

Running intervals, using the incline, and varying your running times and paces can all help you achieve your weight loss goals.

The most important factor in losing weight is being consistent. You should aim for at least 30 minutes 4-5 days a week on the treadmill.

Using a treadmill is a great workout to lose weight and improve your fitness.

Tara Burns
 

Tara Burns is a blogger and avid runner who runs anything from 5k's to marathons. She is passionate about living a healthy lifestyle and encouraging others to do so as well. She loves traveling, the beach, and experiencing new places in her running shoes.

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