We all know that losing weight can feel like an uphill battle, but by following a healthy lifestyle, Meal Plans for Weight LossExercise will get you closer to your goals, and you’ll feel stronger and more energized along the way.
Treadmill exercise can be part of a weight loss routine, and there’s research to back this up: A small published study found that overweight participants who did moderate- or vigorous-intensity treadmill exercise for 12 weeks lost weight, reduced body fat, and improved blood pressure.
If you’re new to treadmill training, this 7-day plan provides a structured exercise routine that gradually increases in intensity throughout the week to support weight loss, and also includes high-intensity workouts to improve cardiovascular fitness. running shoes To find out more, read on.
How treadmill training can help you lose weight
Treadmills have become a staple in almost every fitness center, and for good reason: They can be one of the gym’s best tools for reaching your weight loss goals. One small study found that working out on a treadmill was better for burning fat and improving cardiometabolic health than using an elliptical or rowing machine. Plus, studies have shown that running on a treadmill is just as effective at burning fat as running outdoors.
“Treadmill training supports healthy, sustainable weight loss in a number of ways,” she explains. Mike Masi, CPT“Firstly, the treadmill is an efficient way to burn calories, which is essential for weight loss,” says certified personal trainer David Schneider of Garage Gym Reviews. Plus, he says, working out on a treadmill increases your heart rate and breathing rate, which positively stresses the body and improves fitness.
Treadmills are also incredibly versatile. You can adjust the speed and incline to increase intensity and go from walking to jogging to running to exercising. Interval trainingThis variety helps prevent training boredom and keeps you motivated.
And finally, walking on these machines may be easier on your body: “Treadmills have a softer surface than outdoor pavement, which reduces the impact on your joints, making them a good option for people with joint problems,” says Masi.
7 day treadmill workout for weight loss
This seven-day plan can be adapted to fit your fitness level. “You can do this workout while running, walking, or jogging, and you can take as many rest periods as you need,” explains Maci. If you’re planning on running, you’ll want to have a running base in place before you start, as this plan includes more high-intensity sprints and intervals. (To modify it for walking, adjust the pace of the sprints to make them speed walking.) Want to start with a plan designed specifically for walking? Try this plan. The best 7-day walking plan for losing weight designed by a certified trainer.
Day 1: 1 mile sprint
Total training time: 20 minutes
Start by walking briskly for five minutes to warm up. Then run (or walk) a mile as fast as you can. (The warm-up distance doesn’t count toward the mile.) Even though you’re pushing yourself, make sure you’re running at a pace that’s safe for you. “Record your average pace and the time it takes you to complete the run,” says Masi. Use this mile time to pace your other runs this week. When you’re done, cool down with a slow five-minute walk.
Day 2: Interval training
Total training time: 25 minutes
Start with a brisk five-minute warm-up. “This workout involves two minutes of high-intensity sprinting (choose a speed a little faster than your average pace from day one), followed by one minute of slow walking to allow your heart rate to recover,” says Maci. “Repeat this interval five times for a total of 15 minutes of intense exercise.” Cool down with a slow five-minute walk.
Day 3: Circuit training
Total training time: Less than 30 minutes
Warm up with five minutes of brisk walking. “Your main workout starts with two-minute high-intensity sprints, a little faster than your day-one pace,” says Maci. “Then, get off the treadmill and, if possible, do the following bodyweight exercise: 20 squats, 20 second plank, 20 step-back lunges, then 20 seconds of plank.” Return to the treadmill and repeat the circuit four times in total. Finally, cool down with five minutes of slow walking.
Day 4: 400m sprint
Total training time: 20-30 minutes
Warm up with a five-minute brisk walk. “On day four, sprint 400 meters (about a quarter mile) at a high intensity, slightly faster than your average pace from day one, then walk slowly for one minute to recover. Repeat this sequence for six to eight rounds,” instructs Maci. Cool down with a five-minute slow walk.
Day 5: Low-intensity steady state
Total training time: 50 minutes
This is my longest treadmill workout this week: 45 minutes Brisk walking At a moderate pace: “This low-intensity, steady activity is designed to build endurance and burn fat,” says Maci. Finish with a slow walk for five minutes.
Day 6: 800m sprint
Total training time: 20-25 minutes
Warm up with a five-minute brisk walk. “Today, I’ll step it up and do an 800-meter sprint (about 1/2 a mile) faster than your average pace from day one, then walk slowly for one minute to recover. Repeat this sequence three or four times,” says Maci. Finally, cool down with a five-minute slow walk.
Day 7: 12-3-30 Workout
Total training time: 40 minutes
On your final day, start with a brisk five-minute warm-up. Then prepare to turn up the incline. “Set your treadmill at incline level 12, speed at 3.0 mph, and walk for 30 minutes,” Masi explains. Adjust the incline as needed; you can start on a lower setting and work your way up. Bring the incline back down to zero and walk slowly for five minutes to cool down.
Conclusion
Incorporating our 7-Day Treadmill Workout Plan into your daily routine can support healthy weight management, improve your fitness levels, and enhance your overall health and well-being. However, if you have any pre-existing health conditions or concerns, please consult with your healthcare provider before beginning any new exercise routine.
