The treadmill is one of the most popular, and effective, pieces of gym equipment for people looking to lose weight and improve their fitness levels. Treadmill workouts are particularly effective for fat loss, as they can be varied to target different areas and can be made to be as challenging or as gentle as required.
A treadmill workout can be fast-paced sprint sessions that can be completed in a short amount of time, or they can be slower-paced endurance sessions, where you can slowly increase your speed and intensity. Whatever your goals or fitness levels, there is an effective treadmill workout option out there for you.
High-Intensity Interval Training (HIIT)
HIIT is probably the best way to use the treadmill for fat loss, as it combines a mix of fast-paced aerobic and anaerobic exercise. The idea behind HIIT is to push your body to its maximum capacity for a short period of time and then rest for a short period. For example, you might start with a one-minute sprint at your maximum speed, followed by a 30-second recovery period.
You can repeat this interval for up to 30 minutes, although you should aim to challenge yourself throughout – try increasing the speed of your sprints, or the length of your recovery periods.
Endurance training on the treadmill is a great way to increase your stamina and burn fat. As with HIIT, you can start off with a warm-up period, such as a light jog. You then need to slowly increase your speed and intensity as you go along, with the aim of maintaining a steady pace for as long as you can. This kind of training is great for people who are new to running, or those who want to build up their endurance over time.
What Is the Best Speed for Treadmill Running?
The best speed for treadmill running is different for everyone, as it depends on a range of factors, such as fitness level and goals. Generally, for fat loss, a speed of 5 to 8 mph is most effective. If you want to do HIIT workouts, you can aim for a speed of 10 to 12 mph.
How Long Should a Treadmill Workout Last?
This will depend entirely on your goals and fitness levels. For a HIIT session, you should aim for a total of 30 minutes. For an endurance session, it can last up to an hour or more.
How Often Should I Do Treadmill Workouts?
It is recommended that you do at least three sessions of treadmill running each week. You can do more if you wish, but it is important to take a rest day or two between each session to give your body time to rest and recover.