5 Calorie-Blasting Treadmill Workouts

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5 Calorie-Blasting Treadmill Workouts

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Treadmill running has lots of benefits, one of them being that you can efficiently burn lots of calories.  Try one of these fun workouts to increase your calorie burn and your motivation.

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Hill workout:

Runner touching treadmill controls
Darryl Leniuk

Increasing the incline on the treadmill pumps up the calorie burn. Try this hill workout to crank up the calories:

  • Warm up with 5-minute easy jog or walk.
  • Increase incline to 3%, run for 1 minute.
  • Lower incline to 1%, run for 2 minutes.
  • Increase incline to 4%, run for 1 minute.
  • Lower incline to 1%, run for 2 minutes.
  • Increase incline to 5%, run for 1 minute.
  • Lower incline to 1%, run for 2 minutes.
  • Increase incline to 6%, run (or walk) for 1 minute.
  • Lower incline to 1%, run for 2 minutes.
  • Repeat hill pattern 2 more times.
  • Cool down with 5-minute easy jog or walk.
  • Once this gets too easy, you can increase your time intervals.

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Short Interval Treadmill Workout

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Time flies during this workout because you're changing the pace or incline so frequently. You’ll get lots of cardiovascular and major calorie-burning benefits.

  • Warm up with 5-minute easy jog or walk.
  • Increase incline to 1%, run fast pace for 30 seconds.
  • Run easy pace for 30 seconds.
  • Run fast pace for 1 minute.
  • Run easy pace for 1 minute.
  • Run fast pace for 90 seconds.
  • Run easy pace for 90 seconds.
  • Decrease incline to .5%, run fast pace for 2 minutes.
  • Run easy pace for 2 minutes
  • Repeat pattern of fast/easy intervals (from the beginning) 2 more times.
  • Cool down with 5-minute easy jog or walk.

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High Intensity Interval Workout

Treadmill runners
Stockbyte

High-intensity intervals are a fun way to burn lots of calories in a short period of time. This 30-minute workout will have you sweating and calorie-blasting in no time. Here's what to do:

  • Start with a 10-minute warm-up jog @ 1% incline
  • Sprint 30 seconds/recover at easy pace 30 seconds
  • Continue 30/30 intervals for 4 more minutes.
  • Increase incline to 2%
  • Sprint 30 seconds/recover at easy pace 30 seconds
  • Continue 30/30 intervals for 4 more minutes.
  • Increase incline to 3%
  • Sprint 30 seconds/recover at easy pace 30 seconds
  • Continue 30/30 intervals for 4 more minutes.
  • Cool down with a 5-minute easy jog.

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Run/Walk Calorie-Burning Workout

People running on the treadmill at the gym
andresr / Getty

This workout is perfect for beginner runners or those who are recovering from an injury and starting to ease back into running.

  • Start with a 10-minute warm-up walk or easy jog @ 1% incline
  • Walk at 4.0 MPH for 1 minute
  • Run at 5.0 MPH for 1 minute
  • Walk at 4.0 MPH for 2 minutes
  • Run at 5.0 MPH for 2 minutes
  • Walk at 4.0 MPH for 3 minutes
  • Run at 5.0 MPH for 3 minutes
  • Walk at 4.0 MPH for 4 minutes
  • Run at 5.0 MPH for 4 minutes
  • Walk at 4.0 MPH for 5 minutes
  • Run at 5.0 MPH for 5 minutes
  • Cool down with a 5-minute easy jog.

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Sprints Treadmill Workout

Treadmill running
Andersen Ross

Sprints are a very high intensity workout, so you'll burn lots of calories and improve your fitness.

  • Start with a 10-minute warm-up jog.
  • Increase your speed by at least 3 mph. Sprint for 30 seconds.
  • Run easy for three minutes.
  • Repeat the sprint/easy interval 8 times through, making each sprint .3 to .5 mph faster than your previous sprint.
  • Cool down with a 5-minute easy jog.

Also see:  4 Quick and Effective Treadmill Workouts

Effective 30-Minute Running Workouts

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