If you ask anyone what their number one fitness goal is, chances are they are going to say they want to lose their belly fat. And although it is possible to do this not everyone wants to put in the work that requires to accomplish it.
I am about to show you how you can easily do this and I am going to show you the specific workout that I recommend you try if you want to lose belly fat. Below you will find just some of the benefits of treadmill for belly fat.
But first let’s see if it’s possible or at least relatively simple to use a treadmill to help you lose that excess fat that almost everyone carries around with them. Also as a side note, spot reduction is a myth. In order to lose fat in your belly you also have to lose it everywhere else.
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Is it Possible to Lose Fat with a Treadmill
Running on a treadmill is one of the best ways to achieve overall fat loss and specifically fat loss around your belly. The exercise is an excellent way to burn calories, which will always contribute to fat loss, but it also targets a specific kind of fat called visceral fat.
Visceral fat is the type of fat that builds up behind your stomach muscles, around your abdominal organs, and even builds up on your arteries. Everyone should have some visceral fat as it ensures that there is space between your organs, but too much can be dangerous. Treadmill running is excellent for targeting and reducing this specific type of fat.
Running and other forms of aerobics and cardio tend to be the best way to lose fat. Some studies have shown that this type of exercise works better than diets and other forms of exercise when it comes to reducing fat. However, to get the best results, it is good to combine running on a treadmill with eating healthy and strength training.
Treadmill Workouts that Help You Lose Fat
Whether you have plenty of time to spend on the treadmill or you only have five minutes to spare, the following workouts will help you target and lose stubborn belly fat. Here is where you will learn the greatest benefits of treadmill for belly fat and how to do it.
The Five Minute Burn
If you only have five minutes to spare, try a quick interval run. Start strong, running at 7 miles per hour for the first minute. Then take it down to 3.5 mph for a minute before bumping it up to 7.5 mph for a minute. Once again, take a break for a minute for a light jog at 3.5 mph before finishing the workout with a minute at 8 mph. Of course, you can change the speeds if those do not work for you, but those speeds will allow you to lose fat in just five minutes.
Running on Hills (Treadmill With An Incline)
A rolling hills interval run is great if you have at least ten minutes. The main idea for this run is that you will run faster when the incline is flatter and slower when the incline is steeper. This helps build your core as well. You will need to pick inclines and speeds that work for you, but below is an example of an interval you could follow.
• Minute 1, you will run at 4.5 miles per hour at a 10 percent incline.
• Minute 2, you will run at 6 miles per hour at a 5 percent incline.
• Minute 3, you will run at 4.5 miles per hour at 10 percent incline.
• Minute 4, you will run at 6.5 miles per hour at a 5 percent incline.
• Minute 5, you will run at 4.5 miles per hour at an 8 percent incline.
• Minute 6, you will run at 6.5 miles per hour at a 4 percent incline.
• Minute 7, you will run at 4.5 miles per hour at an 8 percent incline.
• Minute 8, you will run at 7 miles per hour at a 4 percent incline.
• Minute 9, you will run at 4.5 miles per hour at a 5 percent incline.
• Minute 10, you will run at 7.5 miles per hour without any incline.
Walk, Jog, Run
A great option (especially for beginners) is to work out in a walk, jog, run interval. With this workout, you will walk for a minute, jog for a minute, and then run for a minute. You can repeat this three-minute cycle as many times as you want. As far as speed, walking should be between 3 and 4.5 mph, jogging is generally between 4.5 and 6.5 mph, though it can go up to 7 mph for some, and running is typically between 6 and 8.5 mph.
Types of Treadmills to Buy That Help You Burn Fat
When you are shopping for a treadmill that will help you burn fat you want to look for one that will let you adjust both the incline and the speed easily as that kind of interval training is what is going to help you the most. If it has a setting that will allow you to pre-program specific interval regimens, that is even better as the treadmill will adjust speed and incline automatically, so you do not have to think about timing while you are working out. Here are some ideas to help you determine which treadmill is right for you.
Final Thoughts
I hope this process was straightforward for you. If it wasn’t and you have questions, don’t be afraid to leave them in the comments below. This workout is simple and effective, it is just up to you to perform it regularly.
