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Treadmill workouts for weight loss

These workouts burn more calories than jogging, in much less time.

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I see this everyday at the gym; folks looking to shed unwanted pounds hop on the treadmill, jog for about 20-30 minutes, then leave.

But, is this really the best way to spend your available gym time?
The answer is not really.

If you enjoy using the treadmill, more power to you. Keep using it.

In this article I am going to offer you three effective treadmill workouts for weight loss that are better than jogging.

#1. Walk up a hill
Walking quickly up a hill has been proven to burn more calories than jogging slowly on flat ground.

So, instead of going for a quick run, lets increase that caloric burn by walking up a hill. To do this set the incline of the treadmill (also called “grade”) to something steep.

Lets say 8% or steeper (most treadmills go up to 15 or 18%).

Instead of running, simply walk briskly up the hill. The key word here is “briskly”. You want to walk fast, but not frantic. Remember, the goal is caloric burn. Maximize yours by walking fast. 

Shoot for non-stop walking for 15-30 minutes.

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#2. Burst training

This could also be called interval training.

If you enjoy jogging, great. However, a more effective technique, one which burns more calories in less time, is to intersperse bursts of really fast running, with periods of slow walking.

To do this simply increase the speed of the treadmill belt, until you are running at a fast pace. Pick a pace that causes your heart rate to rise quickly. 

Aim for intervals of 30 seconds to 1 minute.

Instead of stopping for a total rest, slow the belt down and walk. Walk slowly for 2-3 minutes to catch your breath. That burst/walk interval is one repetition.

Shoot for 5-10 of these repetitions.
This shouldn’t take you more than 25 minutes. If you are going hard that’s about all you’ll want to do anyway.
#3. Dead treads
Walking on a treadmill is easy, right?
Well not so fast. Dead treads are simply walking on the treadmill, without turning it on.
You have to power the belt with good old fashioned hard work. These are deceivingly tough.
Aim for rounds of 3 minutes on, 1 minute off.
Repeat this 3 on/ 1 off rotation for 15-20 minutes. Then, post up here and tell me how your calves and lungs feel…
A word of caution: Some gyms are cool with you doing this. Some are not. Just be careful you don’t get yourself into trouble by using dead treads.

There you have it. Three simple, but really effective treadmill workouts for weight loss that are better than jogging.

⇒Related: Five tips for burning belly fat, and keeping it off


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