Treadmill interval coaching for weight reduction

Not to get you old school, but we all know fitness trends come and go. One thing that never goes out of style? Treadmill workouts. They’re just too versatile – cardio sessions that can work up a sweat, build stamina, and even lose weight, especially if you opt for intervals.

In fact, interval training on the treadmill has several weight loss benefits, said Heather Milton, MS, director of exercise physiologist at NYU Langone Health’s Sports Performance Center. It’s scientifically proven that this type of exercise (also known as HIIT or high-intensity interval training) burns more fat than steady-state medium-intensity workouts, according to a 2019 review. HIIT workouts are also known to trigger the so-called EPOC effect (excessive oxygen consumption after exercise). This means that the workout is so intense that your body will still burn a modest amount of calories even after you finish it.

It’s important to note that exercise like this workout is an essential part of weight loss, but your diet and other healthy habits are also crucial. You want to eat a balanced and nutritious diet (think vegetables, whole grains, healthy fats like avocados, and lean proteins like chicken and fish) while prioritizing sleep and staying in a modest calorie deficit. Milton also recommended balancing cardio workouts with strength training to build muscle and boost your metabolism.

Milton designed this treadmill interval workout to be a “safe and effective” way of achieving your weight loss goals. It’s 25 minutes long and you will feel every second of it, but the sweat is worth it in the end! Get on the treadmill, increase the speed, and get ready to burn some calories.

Treadmill interval training for weight loss

Directions: Start with a bodyweight warm up, then begin the treadmill interval workouts listed below. After your workout, cool off with a full body stretching session.

This workout is based on your Perceived Effort Rate (RPE), also known as how hard it feels like you are working. A zero means you are at rest, while a 10 is your best effort and is so hard you have to stop.

time Remarks RPE
0: 00-2: 00 Jog easily at a warm-up pace 2-3
2: 00-3: 00 Slowly increase your speed. Try to start at 5.5 mph on a 5 percent incline and adjust as needed. 7-8
3: 00-4: 00 Slowly slow down to the warm-up pace. 2-3
4: 00-5: 00 Slowly increase your speed. 7-8
5: 00-6: 00 Slowly slow down to the warm-up pace. 2-3
6: 00-7: 00 Slowly increase your speed. 7-8
7: 00-8: 00 Slowly slow down to the warm-up pace. 2-3
8: 00-9: 00 Slowly increase your speed. 7-8
9: 00-10: 00 Slowly slow down to the warm-up pace. 2-3
10: 00-11: 00 a.m. Slowly increase your speed. 7-8
11 am-12pm Slowly slow down to the warm-up pace. 2-3
12: 00-13: 00 Slowly increase your speed. 7-8
13: 00-14: 00 Slowly slow down to the warm-up pace. 2-3
2: 00-3: 00 p.m. Slowly increase your speed. 7-8
3: 00-4: 00 p.m. Slowly slow down to the warm-up pace. 2-3
16: 00-17: 00 Slowly increase your speed. 7-8
17: 00-18: 00 Slowly slow down to the warm-up pace. 2-3
18: 00-19: 00 Slowly increase your speed. 7-8
19: 00-20: 00 Slowly slow down to the warm-up pace. 2-3
20: 00-21: 00 Slowly increase your speed. 7-8
21: 00-22: 00 Slowly slow down to the warm-up pace. 2-3
21: 00-22: 00 Cooldown on foot at about 2.5 miles per hour. 2

Do you love trying new workouts? Would you like a community to share your fitness goals with you? Join our Facebook group POPSUGAR Workout Club. There you will find advice on how to get the most out of every welding session and anything else you need to help on your path to a healthy life.

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