Probably the most common problems that people seem to have tis not having enough time to exercise and the second most common problem is people wanting to lose weight. If those are your problems then you are in the right place. If you have access to a treadmill and the motivation to workout, then here is your guide to a 30 minute treadmill workout to lose weight.
The treadmill has brought running, and hence exercise indoors. We bring you a 30-min package; spend 30 minutes with your treadmill and lose weight.
Contents
Why Treadmills?
Are jogging for thirty minutes and working out with a treadmill for thirty minutes the same? The answer is yes. And no. It depends on you.
30 minutes with a treadmill offers you a lot more than a 30-min jog. It’s on you, whether you make use of the features that this innovation is offering or you just run for 30 minutes and done. The treadmill offers you to employ ways and methods that make your workout more effective, burn more fat, help you lose more weight, and save time.
Here are some science-baked strategies and methods that will help you get the maximum out of your 30- minute treadmill workout. These strategies demand smart features. And your treadmill is the one that offers.
Add High-intensity Intervals
According to a 2017 study, running with high-intensity intervals burns the same amount of fat in half the time it takes with steady-state running or jogging.
The treadmill offers you to employ the speed-adjustment feature to run with intervals and make your workout time-efficient.
It works like that:
Set your treadmill so that it is flat. Run for 5 minutes at 2 mph. Or you may start with whatever you like. This is supposed to just warm you up.
Run for 60 seconds at 4 to 5 mph.
Increase this to 9 to 10 mph for 30 seconds (High-intensity interval). Not more than that.
Recline back to your moderate pace: somewhere between 3 and 5 mph.
Go on like this for 30 minutes. But for the last 5 minutes, go a bit slower to cool down, like 2 or 3 mph.
High-intensity interval training (HIIT) came out to be 40 % more time-efficient than consistent moderate-intensity training and was proved to be more effective in altering body composition in obese individuals.
This research can be easily made use of by a treadmill as compared to a wristwatch and running track.
Add hills or incline
Research shows that fast walking on a level surface is equal in effect to a moderate pace uphill. Another time and energy-efficient strategy that you can use to trick your body into burning more fats, and exhausting later. Treadmill offers you this gem.
Running on an incline or slope stimulates more muscles into action than level jogging does.
Another diamond-shaped benefit is for obese and overweight people, who when exercise or run, put extreme stress on their lower joints.
The option of slope or incline is a plus point of the treadmill over running track, as it can prevent musculoskeletal injury as well.
Make it this way:
Warm yourself up on a flat treadmill at 2 or 3 mph.
Set the treadmill on 1 % incline and 3 to 4 mph.
increase the incline by 1 % each minute.
Go on till you reach 8 % incline. Stay over there for a minute and begin the recline.
Decrease the incline by 1 % each minute.
Run on a flat treadmill for a minute at 2 mph to cool down.
The incline or slope may not be available around where you live. No worries, treadmill got your back!
Heart rate monitor to find your fat-burning Zone
The body shifts its energy sources with shifting levels of pulse/ heartbeat. Since we are focusing on weight loss, we need a heart rate level where the body burns its fats. This is what we call the fat-burning zone.
Generally, the fat-burning zone lies at 60 to 70 percent of your maximum heartbeat. To calculate your maximum heart rate, subtract your age from 220.
Heart rate monitor on your treadmill allows you to monitor your heartbeat and work out in your fat-burning zone. This helps you burn fats, and not proteins and carbs
Challenge yourself with your treadmill workout
You no more want to leave your workout for tomorrow. Because it is no more boring. Spice up your workout with challenges. Mix it up with variations. Going on with the same workout routine is like being stagnant.
Challenge yourself every day.
You see how a 30-min treadmill workout can be more beneficial in weight loss than you think.
