How to Burn More Calories and Lose Weight on a Treadmill

Get the Most Out of Your Treadmill Workout

Treadmill workouts might not be your favorite workout and if you are not using it right then you might not be getting the most our of your exercise session. Cardio is important in any weight loss exercise plan and with the right combination of diet and resistance training, you can reach your fitness goals faster than you think. Wether you want to burn more fat, strengthen your muscles, increase your speed, and endurance. ​

Burn More Calories on the Treadmill

If you are spending 30+ minutes numbingly running the same pace on the treadmill then you are not reaching your calorie burning potential. Turn your treadmill workout into a HIIT workout! You can also burn more calories with a shorter workout if you workout in intervals rather than running at a consistant pace.

Burn More Calories with Intervals

Run intervals of moderate pace and then throw in bursts of quick pace or sprinting into the mix. If you apply the principles of High Intensity Interval Training you can turn your workout into a real calorie burner. Alternate between high and low intensity intervals of exercise. Intervals like this also promote fat burning, especially around the mid section. Example of interval workout:

• 5 minutes of warm up
• 90 seconds of sprinting
• 60 seconds of light jogging
• Alternate for 15-20 minutes
• 5 Minute cool down

If you are a beginner make sure you don't push yourself too hard. Build up your endurance as you workout.

Burn More Calories with Endurance

Simple fact is that the longer you run the more calories you burn. You burn approximately 100 calories for ever mile you go.  If you are just starting out and are not comfortable with interval workouts than simply during longer at a slower pace will do the trick! If you run at a 10 minute per mile pace you will burn close to 300 calories, extend this to 50 minutes and you'll burn close to 500 calories. Listening to music or watching a show on your phone will help the time fly by faster.

Burn More Calories by Increasing Pace

Running faster takes more energy and will cause you to burn more calories. Rather than starting out sprinting you can start out with a light jog and gradually build your way up to a sprint over the course of your workout. Try giving your pace a little push every three to five minutes of running up until you are running at a brick pace.

Burn More Calories and Increase Strength and Speed on the Treadmill

If you are looking to build up strength while burning those calories on the treadmill try raising the incline! Doing these hill workouts will help target muscles in your legs, thighs, and butt.  Another idea is to incorporate resistance training into your workout. You can do this by slowing your pace and doing walking lunges. You can also add weights and tone your shoulders, biceps, and other arm muscles.   To increase your speed incorporate tempo runs. After a warmup set your speed to your desired pace, the treadmill will help force you to keep up with your new pace! Keep this up for as long as you can.

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