Self-propelling treadmills are extremely useful if you want to lose weight and burn calories because they can help you perform effective cardio workouts. But, do you really know how to use a treadmill to get the results you want? In spite of the fact that it seems easy to use a treadmill, the workout routine you adopted may not be the most effective one. There are some things you should know about treadmill workouts if you want to increase the expenditure of calories during training.
The best part is that you don’t have to spend a lot of time on the treadmill to burn a lot of calories. You can go through a short yet effective workout session on this machine and get the most of it. So, whether you’re dealing with a busy schedule or you’re not too keen on using the treadmill, it is possible to boost your workout and get things done fast while losing as many calories as possible. In other words, here are 4 great and effective workouts that will get you thinner.
Interval training can have a great impact on your calorie expenditure
Unfortunately, many people choose to have a steady and constant workout session on the treadmill. This means that they will maintain the same rhythm throughout the entire session. While this will make you lose some calories, the results won’t be spectacular. To be more effective at burning calories you need to challenge your body. This can be easily achieved if you throw 30-second sprint intervals in your workout routine on the treadmill. If you do so, time will fly by more quickly and, in the end, you’ll be soaked and feeling pumped.
You should start your workout routine by walking on the treadmill at an easy pace for 1 minute. Then warm your muscles up by jogging at a lighter pace for 5 minutes. It is not recommended to push your muscles without having them warmed up first, as you can face soreness and discomfort. So, this short warmup session will get your muscles ready and blood pumping properly for a more intense workout. You can also visit this site if you want to use a pre-workout supplement.
Step up the pace for a 30-second sprint. You’ll know the pace is hard enough if you’re breathing heavily as you do it. So, make sure to set an adequate pace for this. Then recover after this spring with a 90-second light jogging session. Repeat this entire sprint-light jogging interval 9 more times, which will result in an 18 minutes workout. Finally, end the training with 4 minutes of jogging at a light pace or brisk walk.
Play with the incline of the treadmill
This is another great interval training that will shape your glutes as well, as you climb those imaginary hills. Don’t forget to warm up first with a light 5-minute jogging session. Raise the incline of the treadmill to 1% and run at a pace that is comfortable for you for 1 minute. Lower the incline back to 0 and run for 1 minute at a comfortable pace again. Then increase the incline at 2% and run for 2 minutes this way. Lower it back to 1% and run for 2 more minutes.
Increase the incline to 3% and walk this time for 3 minutes. Lower the incline back to 1% and run at a comfortable pace. Increase the incline at 4% and set the pace for walking for the next 4 minutes. Lower the incline to 1% and run for 4 minutes. Finally, end the session with 5 minutes of light jogging or brisk walk. This will take you no more than 30 minutes on the manual treadmill. For more details on manual incline treadmills visit here.
Burn calories with side-stepping
Your squat muscles and glutes will certainly benefit from this type of workout. The training session combines jogging, walking, and sidestepping all in one. Begin your warm-up session with a light walk for 1 minute on the treadmill. Continue warming up with a 4-minute light jogging. Go back to your walk pace and get a hold of the treadmills side rails.
While holding on, turn yourself to the side and descent in a squat position. As you sit like this, work on shuffling your feet. Try not to execute complicated combinations, like crossing your feet, as you may end up getting hurt. Do this for 30 seconds and then return to your initial position.
Run at a comfortable pace for 2 minutes, then reduce the pace to walking speed, so you can perform 30 seconds on shuffles on the other side of your body. Alternate 2 minutes of light jogging with 30 seconds of leg-shuffling, until you’ve been working out for 20 minutes. Finish the training session with a 5-minute walk or light jogging.
The pyramid workout will blast calories
Workout sessions that alternate walking with running on the treadmill have the power to burn a great number of calories in a rather short period. This is how the pyramid workout functions as well, so it is worth taking it into consideration. The workout should start with a warming up consisting of light jogging or walking for 3 minutes. Then, you will have to embrace a suite of various intervals.
Once your warmup is done, spring for 30 seconds, followed by 30 seconds of walking. Then sprint for 1 minute, followed by a 1-minute walk. Sprint for 2 minutes and then walk for 1 minute to cool down. Sprint for 3 minutes and walk 1 minute to relax. Sprint for 4 minutes and take 1 minute to walk and cool down. Then sprint for 3 minutes and walk for 1 minute. Sprint for 2 minutes and walk for 1 minute. Sprint for 1 minute and walk for another minute. At last, sprint for 30 seconds, followed by a 30-second walk. End the training session with a 2-minute cooldown session, walking briskly or jogging lightly. This entire workout session will last for 30 minutes.
If you choose any of the previously mentioned workout routines, it will be easy to burn a higher number of calories each time you train. As you can see, treadmill workouts can be exciting and effective at the same time, if you adopt the right strategy.