Are you seeking a quick and simple workout that will help you lose weight? Then, Treadmill walking weight loss workout plan is just what the doctor ordered. This plan is for those who appreciate remaining fit and exercising at home without becoming overwhelmed by the number of routines they must memorize. This program is crafted to get you results in just 30 minutes per day.
The Treadmill walking weight loss workout plan was engineered for those who are time-crunched and need to find a quick workout that works. You can perform this workout in your living room or even outside on a treadmill. You will burn a significant amount of calories and experience the positive effects of a good cardio session with this plan, which is all you need in order to receive better cardiovascular health.
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Treadmill Walking Weight Loss Workout
The treadmill walking weight loss workout is a recent trend that combines high-intensity interval training with walking (see also: interval training with running). The result of this workout is a forty-five-minute cardio session, during which participants can burn up to 1,000 calories. This type of workout also leaves participants feeling healthier as they exercise for less time and take advantage of the treadmill’s built-in incline.
HIIT
HIIT, short for high-intensity interval training, has been a popular trend for a few years now. HIIT is a great, efficient way to lose weight and that’s exactly what the treadmill walking weight loss workout is all about. This cardio workout combines high-intensity interval training with regular walking to increase cardiovascular health and aid in fat loss. In fact, participants can burn as many as 1,000 calories during this forty-five-minute challenge. The added incline not only burns more calories but also increases fat burning.
How to do HIIT on a treadmill:
- First warm up: 5 minutes
- First interval : 30 seconds running sprints at the highest intensity you can handle to “warm up” your system. You should be able to talk, but you should not be able to sing.
- Second interval : 45 seconds running at a medium intensity. This is about 70 percent of your maximum heart rate and your breathing should still be under control.
- Third interval: 60 seconds walking in the highest incline position possible and at an increased speed in order to recover from the previous sprints and intervals. You will feel like you are covering more distance when you walk fast, even when the incline is increased.
Fat-burning zone
When compared to other forms of exercise, walking for exercise doesn’t seem to burn many calories. However, the treadmill walking weight loss workout can raise the heart rate enough to create a fat-burning effect. The speed and incline of the treadmill are increased enough to place the body in its fat-burning zone. Many believe that this is one of the reasons high-intensity interval training has recently grown in popularity. This form of exercise maximizes caloric burn during a session that may only take thirty minutes or less.
Switch it up
Interval training allows users to switch it up. For example, some walkers may choose to walk on the treadmill’s flat setting while keeping the speed on high. Others may choose to use the treadmill’s built-in incline while keeping the speed at three miles per hour. There are many options for this cardio workout, but the most important part is increasing heart rate and increasing fat burning.
Add hills
While running or walking on a hill can sometimes burn fewer calories than running or walking on a flat surface, the treadmill walking weight loss workout uses the incline to enhance fat burning. The speed of the treadmill is also decreased while going down a hill, which further increases fat burning. Not only does this workout increase caloric burn, but it also increases strengthening and conditioning, especially for older adults that may want to maintain a healthy heart over their lifetime.
Try this treadmill routine if you want to exercise on an incline:
- Keep the speed at three miles per hour for this interval workout.
- Set the incline to zero (flat) for this cardio session.
- Set your walk timer for 30 seconds of walking at a high intensity.
- Go as fast as possible for 25 seconds of sprinting on the treadmill.
- Walk at a moderate pace for 45 seconds of low intensity exercise.
The treadmill walking weight loss workout can be done in just forty-five minutes, but it may be more effective when paired with other cardiovascular workouts. For example, participants can complete this HIIT challenge in the morning and then follow up with strength training in the evening. Doing so will allow the body to recover before exercise again, thus preventing injury and increasing fat burn over time.
Benefits Beyond Weight Loss
Treadmill walking is the ultimate in low-impact workouts. By spending three or more days a week on a treadmill, you can burn between 500 and 900 calories per hour without straining your joints or overworking your muscles. That means that while you may be moving less than some other cardio activities, such as running or cycling, you’ll certainly be burning more calories and building muscle endurance.
As you build muscle mass and increase your aerobic capacity, you’ll also be improving your overall health and fitness levels. Some of the additional benefits associated with regular treadmill walking include:
- Improved balance and posture: Treadmills promote a natural walking motion that works to improve overall posture and reduce the risk of falls as well as the effects of lower-back pain.
- Improves heart and lung function: As you switch from walking to jogging and running, you’ll be building and toning your heart and lungs, increasing your stamina and energy levels.
- Increased fat burning: Because of the high impact of running and jogging, these forms of cardio work burn more calories than other types of exercise, helping individuals lose weight more quickly.
- Enhanced sleep: Treadmill walking is a natural way to relax and unwind after a long day. The active muscle stimulation can trigger a release of endorphins similar to those released at the end of a strenuous workout, promoting restful sleep.
Although working out on a treadmill might not be as exciting as an outdoor jog, many people find that the constant motion and the ability to walk or run as fast as they like makeup for it.
Walking on Treadmill Everyday Benefits
The treadmill walking weight loss workout plan is one of the best long-term weight-loss exercises in existence, not to mention it’s the quickest. When I say in existence, I really mean it. There is no other exercise that can compare to the advantages of this particular practice (such as calorie burning, muscle toning, and stress relief). Walking on a treadmill provides numerous health benefits too.
Get to know Your Incline Levels
I personally recommend starting out at an incline of 1%. This way, if you are not used to walking on the treadmill, it won’t be too difficult. If you have prior expertise with this form of exercise, though, you can begin at a lower level. Please bear in mind that I’m talking about the treadmill’s inclination setting. It’s not yours! However, adjusting it is a breeze. It’s as simple as pressing a button.
Count Your Calories
Although it’s not required, counting your calories burned when walking on the treadmill is quite helpful. Even if you’re simply counting calories for fun, it gives you an idea of how much you burn on a daily basis (which motivates you). Using your treadmill’s console, you can simply determine this (it should display the number in front of you). By the way, don’t get too preoccupied with calorie counting. It isn’t a competition, after all. What matters most is that you achieve your objectives. Oh, and bear in mind that it’s completely normal if your calories display changes every day. I’ll explain why later on on this page.
Find Your Fat-burning Zone
The first step is to determine your fat-burning zone. This is different for almost everyone because it’s based on your individual fitness level.
To use the fat-burning zone method, you must be able to exercise 10 minutes or longer at a time without stopping, or without having to slow your pace. If you’re not able to do this, then you’re either extremely unfit or obese. If you’re not sure, then start at a lower pace.
The best way to determine your fat-burning zone is by running or jogging on a treadmill. Setting the speed is the easiest approach on the treadmill at 3 mph, and then increase it by 0.5 mph every minute until you are exhausted within 10 minutes. During these ten minutes, make sure you don’t take any breaks.
Improve Your Posture
While walking on the treadmill, you can keep your back straight, which is great for both the core muscles and the back. It will help ease joint pain (especially in people who exercise regularly), promote blood circulation (by keeping your body warm), and prevent future back problems. If you sit all day at your computer or work in front of a computer screen, it’s important to take regular breaks to stand up and stretch your back. This will reduce pressure on the spine and prevent further deterioration of the spinal discs. This is the main reason why most personal trainers have their clients stand up and stretch or take breaks while working with them.
Start Walking More Often
A treadmill walking weight loss workout plan will not only help you lose weight but it will also boost your metabolism. Once you are used to walking on the treadmill, your muscles get used to this type of exercise. You will then be doing it every day and there is a good chance that you will start walking more often. This means that you have an easier time achieving results.
HIIT Treadmill Workout for Fat Loss
We all have a treadmill that we use, whether it’s at the gym or in our home. In this post, we’ll show you two different weight loss workouts with the treadmill. This will work nicely for you if you’re short on time and want to do one workout with a HIIT treadmill walk for fat loss.
In this workout, start off by warming up for 3-5 minutes at a moderate pace on an incline of 1%. Once warmed up, start walking at 1.5 mph, then increase the ramp to 3 mph, and finish with 1.0 mph.
- Workout #1: 15 min walk with 1 min transition in between treadmill walking sessions Pace = 1.5 mph
- Workout #2: 15 min walk with 1 min transition in between treadmill walking sessions Pace = 1.0 mph
Repeat the above two workouts 3 times each, for a total of 6 treadmill walking workouts.
Weight Loss Treadmill Workout #1 Weight Loss Treadmill Workout #2 Variation: Workout #2 If you only have 10 minutes to spare, start at 1.0 mph or 2.0 mph rather than the full pace of 1.
30 Minute Treadmill Walking Workout to Lose Weight
This short, 30-minute workout is designed for people who want to lose weight. The treadmill walking section of the workout can be used for cardio endurance training, building muscle mass, and burning fat.
Each time you do this 30-minute treadmill walking workout you will walk on the treadmill at 90% of your maximum heart rate. You may use this simple heart rate calculator to figure out what your maximum heart rate is.
In order to have a safe and effective workout, you want to build up the time you walk on the treadmill. The plan below is a great way to get started building up your time on the treadmill.
First and foremost, you must determine your treadmill’s maximum walking pace. You may find that you can go for longer than 30 minutes if your treadmill allows it. However, the purpose of this workout is to work on your cardiovascular endurance, so 30 minutes is probably long enough anyway.
To build up your time on the treadmill, first, start with a 10 minute warm-up at 3 mph (8 km/h). After your warm-up, increase the speed to 3.5 mph (6 km/h) and walk for 5 more minutes. Then increase the speed to 4 mph (8 km/h) and walk for 3 minutes. Continue on increasing the speed by 0.5 mph (1 km/h) at a time until you reach 5 mph (8 km/h). Walk at 5mph (8km/h) for 3 minutes, then sprint at 6.5 mph (10 km/h) for 1 minute, and repeat the cycle until you reach your 30 minutes. If you want to increase your walking time beyond 30 minutes, simply find a higher speed at which you can still safely walk and stick with that for the extra time.
Treadmill Walking for Weight Loss Program
Treadmills are a proven method of losing weight. One effective way to try out this fantastic idea for yourself is the treadmill walking program, designed specifically to help people who want to lose weight and tone their body at the same time. The plan calls for ten minutes on the treadmill three times per week for twelve weeks on a predetermined number of days per week. Each day, you’ll walk four miles or more and be pleased with your progress. The best part is that you can achieve your ideal weight in as little as four to five months.
The very best thing about this plan is that it’s so easy to follow. All you need to do is set up an appointment with an expert to go over the entire process for weight loss. Your doctor will check you and advise you on the best strategy to achieve your goal, as well as the ideal food for your condition. The dietician will also be able to let you know of any special dietary concerns that may arise from the treatment. After that, you’ll meet with a personal trainer who will work with you for a few sessions so you can get started on your weight loss plan. In order to succeed, however, it’s important for you to stay motivated and dedicated. Surrounding oneself with people who have been through similar experiences is one method to do this. You can try joining a gym or health club where there are already people on a similar program.
FAQs
How long should I walk on the treadmill to lose weight?
This question is difficult to answer because it is highly individual. It depends totally on your body type, metabolism, and when you first start walking. If you are at a healthy weight or overweight, walking on the treadmill for 30 minutes 3-5 days per week may help to lose weight.
If you are obese or have health conditions like diabetes, heart disease, or high blood pressure, please seek medical advice before commencing any workout program.
How many times a week should I walk on treadmill to lose weight?
Start by walking for 30 minutes three to five times per week if you’re not used to walking or exercising. If you would like to increase your poundage without getting too sore, try walking for 30 minutes 3 days a week and resting the other 2 days.
As you become more comfortable with walking, increase your walking time and frequency. You can also try adding sprint intervals as well as running intervals to your routine as time allows.
Is walking on the treadmill 30 minutes a day enough?
While walking 30 minutes a day is a good start, it may not be enough to lose weight. You’ll need to up your fitness routine if you want to lose weight and keep it off. Ideally, you should exercise for 30-60 minutes per day and add in some resistance training such as weight training at least two times per week.
How fast should I walk on the treadmill?
The recommended speed when walking on the treadmill is 4 mph or slower when just starting out.
Is 30 minutes a day on treadmill enough to lose weight?
It depends. However, if you plan on losing weight, you need to workout a minimum of 30 minutes a day. You will need to exercise more if your goal is to improve your metabolism and lower your body fat.
When planning a workout schedule, consider including fitness equipment at home as well as exercise activities that don’t require any equipment at all. There are many ways that you can work out without using fitness equipment as well as without going to the gym.