Treadmill-Running-Workouts-For-Weight-Loss[1]

Treadmill Running Workouts For Weight Loss

Are you new to treadmill running workouts? Then, jogging is the best activity, especially if you are overweight or a senior citizen.

It burns a lot of calories and keeps you healthy as well as active. Spend at least 95 minutes every week on the treadmill to reap all the benefits of a running machine.

4 Running Workouts on Treadmill To Lose Weight

The average jogging speed varies between 4.5 mph to 5.3 mph. If you are running at five mph for 30 minutes every day, you can burn around 350 calories. Here, we will discuss four jogging workouts that will test your fitness level and add variety to your workout schedule.

Workout 1

First is a pyramid, which you can start quickly, but it gets tough in the middle. So, it would help if you jog slowly and then fast. This activity also gives you 5 minutes to warm up and relax. Hence, it’s a great treadmill workout for beginners as well as experts.

  • Jog for 5 minutes at a speed of 4.3 mph
  • Jog for 2 minutes at 4.5 mph
  • Jog for 2 minutes at 4.7 mph
  • Jog for 2 minutes at 4.9 mph
  • Jog for 2 minutes at 5.1 mph
  • Jog for 2 minutes at 5.3 mph
  • Jog for 2 minutes at 5.1 mph
  • Jog for 2 minutes at 4.9 mph
  • Jog for 2 minutes at 4.7 mph
  • Jog for 2 minutes at 4.5 mph
  • Jog slowly for 5 minutes and allow your body to cool down. Maintain a speed of 4.3 mph

Workout 2

The second routine happens to be an interval workout. It’s a 30-minute treadmill running workouts for weight loss. You have to jog slowly for 2 minutes to start and then jog faster for the next two minutes. This process will boost your jogging speed as well as calorie loss.

  • Warm-up for 5 minutes at 4.3 mph
  • Jog for 2 minutes at 4.5 mph
  • Then, jog for the next 2 minutes at 5.3 mph.
  • Repeat the above two steps five times.
  • Jog slowly for 5 minutes at 4.3 mph

Workout 3

The third routine is designed for experienced runners or joggers. So, attempt this one only if you can jog for more than 30 minutes. The speed is not higher than the average jogging pace, but it might be a challenge for beginners. If you don’t face any problems, then we recommend that you extend the distance.

  • Warm-up for 5 minutes at a speed of 4.3 mph
  • Jog for 1 mile at 5.0 mph
  • Jog for 2 miles at 4.8 mph
  • Jog slowly for 5 minutes and let your body cool down. Maintain a speed of 4.3 mph

Workout 4

This work out is recommended once you start feeling comfortable and confident while jogging on the treadmill. It’s a 60 minutes’ exercise that includes walking, jogging and slow running. Our motive is to burn at least 300 calories.

Start with a 5 minutes’ jog or walk. Then, alternate between jogging and slow running. If you are not ready for a 60-minute workout, then plan for 42 minutes.

FAQs

Does running on treadmill help lose belly fat?

Training on a treadmill is one of the best ways to stay fit and healthy. Jogging or running on a treadmill not only burns belly fat but regular exercises tones all your body parts.

Can you get a six-pack from running on a treadmill?

Jogging or running on a treadmill burns the extra fat from your abdomen, but you will not get six-packs. If you want to enjoy pair of packs, then include callisthenics (pull-ups, pushups, dips, crunches, squats etc.), ab workouts (planks, side planks with a dumbbell, lying bicycle crunches, butterfly kicks etc.) and weight training in your workout schedule.

Is 20 minutes on the treadmill a day enough?

If you are following an efficient workout plan comprising impactful exercises, then yes, you can burn a high amount of calories in 20 minutes. However, we recommend that you target 30 minutes to include some weight training as well.

Bottom Line

The last routine might be challenging because you have to cover 4 miles. However, it’s one of the best treadmill workouts for weight loss, wherein you can adjust the distance as per your fitness level. Any amount of jogging is healthy, but we suggest that you aim for 30 minutes at least.

Don’t worry about the speed if you are not training for races. If you want to manage your weight or live an illness-free life, then jogging at any pace will work. Once you start seeing the results, you will be thankful to yourself. Keep in mind that you don’t have to compare your body to others.

 

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