The following routine is an excellent example of a treadmill workout for weight loss. If you do this two or three times a week you will notice some positive results in just a few weeks.
- Warm up for 5 minutes with an incline of two and a speed of around 3-3½ miles per hour (approximately 5-5½ kilometers per hour)
- Increase the speed to about 4 miles per hour (6½ kilometers per hour), then every minute increase the incline by one
- Do this for 10 minutes then at 15 minutes you should be working at an incline of 12
- Keep the incline at 12 and increase your speed to about 4½ miles per hour (approximately 7-7½ kilometers per hour). Continue this for 10 minutes
- At 25 minutes, start decreasing the incline by one level every minute until you get to 35 minutes
- Next, increase the speed to 5 miles per hour (approximately 8 kilometers per hour) and jog lightly for 5 minutes
- You should now be at 40 minutes where you will cool down for 5 minutes at a speed of 3-3½ miles per hour (approximately 5-5½ kilometers per hour)
This treadmill workout for weight loss will take you 45 minutes and it is recommended that you spend at least 5 minutes stretching at the end, after your cool down. Concentrate on stretching the muscles you have just worked – quadriceps, hamstrings, glutes, and calves.
If you find this treadmill workout too difficult, depending upon your level of fitness, you may decrease the speed and/or the incline. Work towards increasing both for maximum benefit and fat burning results.
On the other hand, if you find this workout too easy, increase the speed and/or incline. Make sure it feels tough and gets you out of your comfort zone, if it’s too easy you won’t achieve your desired results!
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