Ways & How

How to Burn Calories Fast on Treadmill

How to Burn Calories Fast on Treadmill

Running on the treadmill is one form of cardiovascular exercise you can do indoors, so you have no excuse when it comes to bad weather. Follow these tips on how to burn calories fast on treadmill to maximize your time and lose those extra pounds faster.

  1.  Warm up first. It’s always a good idea to do at least a 5-minute warm-up before hopping on the treadmill or any gym equipment for that matter. Do two to three rounds of lunges and knee raises to stretch your leg muscles and prepare them. Without warming up and priming your muscles, your body may end up more sore and achy for days after your workout.

  2.  Schedule a 1-hour treadmill workout five times a week for faster results. An hour of running on a treadmill can burn 540 calories.

  3.  Progressively increase your pace. Start by briskly walking for about three minutes. Then after every five minutes, increase your speed until you’re running at a speed of 5 to 8 mph. This increase in intensity pushes the body to continue burning more calories.

  4.  Try a varying intensity workout. A 30-minute run consisting of a one-minute cycle involving various intensities can boost your calorie loss, and save you time. This one-minute cycle should consist of 30 seconds jogging, followed by 20 seconds of running at an average speed, then finally, a 10-second sprint. This way, your heartbeat speeds up and slows down during each cycle, thereby preventing your body from adjusting to the activity. In doing so, you burn more calories than you would doing a single-intensity workout.

  5. Raising the incline on a treadmill forces you to exert more effort and burn more calories. Start out briskly walking on an incline of one. Then, for the next 15 minutes, alternately increase your speed and incline every minute or so. Vary speed between 3 and 6 mph and the incline between 1 and 7. This way, your body has to adjust to every incline and speed change, which helps maximize the calories you burn. For the last five minutes of your session, wind down the workout to walking at about 3 mph to give your body time to cool down.

  6.  If you prefer a low-impact workout that doesn’t put pressure on your joints, a combination of jogging and power walking on the treadmill might be best for you. After warming up with a five-minute walk, walk at 4 mph for 5 minutes, then alternate with five minutes of jogging at 5 mph. Repeat the cycle of power walking and jogging three to four more time. Then, cool down for five minutes by walking at 3 mph.

Because the number of calories you burn on the treadmill depends on the length of the workout and the intensity of the exercises, committing to a regular schedule and a set amount of time is key to successful weight loss. Sticking to the guide above on how to burn calories fast on treadmill is a good start to meeting your fitness goals.


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