Don't like this article ?

Weight loss workouts are very popular, especially for those who have just purchased their own treadmill. In this article we will present 2 treadmill workouts that can help you lose weight.

The secret is to know how to increase and decrease speed and incline, while keeping you in your heart rate in the fat burning zone, which equals 75% — 90% of your target heart rate zone.

Exercise ONE

This workout is recommended to those who use a treadmill for the first time. The exercise will help you lose the first pounds and it will introduce you to the whole treadmill experience. The workout is easy for a normal fit individual but can challenge overweight or sedentary persons.

Start with a 4 minute warm up session: should be 1-1.5 mph and you can also set the incline to 1 degree.

30 sec: speed at 2 mph, incline at 1.5 %
30 sec: speed at 2.5 mph, incline at 1.5 %
30 sec: speed at 3 mph, incline at 1%
30 sec: speed at 3.5 mph, incline at 1%
30 sec: speed at 4 mph, incline at 1%
30 sec: speed at 3.5 mph, incline at 1 %
30 sec: speed at 3 mph, incline at 1 %
30 sec: speed at 2.5 mph, incline at 2%

Finish with a 4 minute cool down interval: 2 minutes at 2mph and another 2 min at 1mph at 0 incline.

Exercise TWO

The second exercise is a more intense version of the previous workout. It will help you burn more calories and it will definitely challenge a normal fit person. Beginners should avoid doing this program in the first days. They will need to start with the first exercise and gradually increase the speed and incline while staying in a comfort zone.

Start with a 4 minute warm up session: speed should be 2 mph for the first 2 minutes and then increase to 3 mph. The incline should also be set to 1% for the first 2 minutes and increase to 2% for the last part.

30 sec: speed at 4 mph, incline at 2 %
30 sec: speed at 5 mph, incline at 3 %
30 sec: speed at 5 mph, incline at 2%
30 sec: speed at 5.5 mph, incline at 2%
30 sec: speed at 6 mph, incline at 1%
30 sec: speed at 6 mph, incline at 2 %
30 sec: speed at 5 mph, incline at 2 %
30 sec: speed at 4 mph, incline at 3%

Finish with a 4 minute cool down interval: 2 minutes at 2mph and another 2 min at 1mph at 0 incline.

Don't like this article ?

Finishing a 5k workout is a common goal for runners, especially for beginners.

This is the first milestone in a runner’s training program and even if you have reached the level where you run marathons, 5k workouts should still be part of your routine.

This is because this type or exercise helps keeping the motivation up and it provides a great cardio workout, especially if you get to the finish line really fast.

What most runners don’t know is that you can easily complete a 5k on the treadmill and this way you benefit from all its advantages: you can easily follow a training program to get you to the point where you can run a 5k, you complete efficient cardio workouts, you include in your training routine intervals, you test your speed limits and improve your times, you increase your endurance level, and all these while you monitor your heart rate.

Most good treadmills have 5k workouts included in their consoles, and they cost little (see Livestrong Treadmills for example).

How preset 5k treadmills work: the distance goal is set from the beginning. Incline changes automatically for each segment, so you simulate outdoor running. You manually change speed throughout the exercise.

5k Treadmills Workouts you can do on your treadmill:

Beginners 5k Treadmill Workout:

Warm up: 2 minutes at incline 0.0 % and 2 minutes at incline 0.5%

Workout:
Segment 1: 0.16 km at incline 1%
Segment 2: 0.16 km at incline 3%
Segment 3: 0.16 km at incline 1%
Segment 4: 0.16 km at incline 3%
Segment 5: 0.16 km at incline 2%
Segment 6: 0.16 km at incline 3%
Segment 7: 0.16 km at incline 2%
Segment 8: 0.16 km at incline 3.5%
Segment 9: 0.16 km at incline 2%
Segment 10: 0.16 km at incline 3%
Segment 11: 0.16 km at incline 2%
Segment 12: 0.16 km at incline 3%
Segment 13: 0.16 km at incline 1%
Segment 14: 0.16 km at incline 3%
Segment 15: 0.16 km at incline 1%

You will repeat the 15 segments almost twice, until you finish a 5k.

Cool-Down: 2 minutes at incline 0.5% and 2 minutes at incline 0%

Intermediate 5k Treadmill Workout:

Warm up: 2 minutes at incline 1% and 2 minutes at incline 1.5%.

Workout:
Segment 1: 0.16 km at incline 2%
Segment 2: 0.16 km at incline 4%
Segment 3: 0.16 km at incline 2%
Segment 4: 0.16 km at incline 4%
Segment 5: 0.16 km at incline 3%
Segment 6: 0.16 km at incline 4%
Segment 7: 0.16 km at incline 3%
Segment 8: 0.16 km at incline 4.5%
Segment 9: 0.16 km at incline 3%
Segment 10: 0.16 km at incline 4%
Segment 11: 0.16 km at incline 3%
Segment 12: 0.16 km at incline 4%
Segment 13: 0.16 km at incline 2%
Segment 14: 0.16 km at incline 4%
Segment 15: 0.16 km at incline 2%

You will repeat the 15 segments almost twice, until you finish a 5k.

Cool-Down: 2 minutes at incline 1.5% and 2 minutes at incline 1%.

Advanced 5k Treadmill Workout:

Warm up: 2 minutes at incline 2% and 2 minutes at incline 2.5%

Workout:
Segment 1: 0.16 km at incline 3%
Segment 2: 0.16 km at incline 5%
Segment 3: 0.16 km at incline 4%
Segment 4: 0.16 km at incline 5%
Segment 5: 0.16 km at incline 4%
Segment 6: 0.16 km at incline 5%
Segment 7: 0.16 km at incline 4.5%
Segment 8: 0.16 km at incline 5.5%
Segment 9: 0.16 km at incline 4.5%
Segment 10: 0.16 km at incline 5%
Segment 11: 0.16 km at incline 4%
Segment 12: 0.16 km at incline 5%
Segment 13: 0.16 km at incline 4%
Segment 14: 0.16 km at incline 5%
Segment 15: 0.16 km at incline 3%

You will repeat the 15 segments almost twice, until you finish a 5k.

Cool-Down: 2 minutes at incline 2.5% and 2 minutes at incline 2%.

5k Treadmill Workouts Tips:

If you are a beginner, complete the workouts at slow speeds (even if you have to train at low speed for a few weeks).

Increase speed gradually and try to alternate high speed for low incline and low speed for high incline.

Monitor your heart rate with a wireless chest strap and stop when you see you are over stressing your body

Always alternate training days with resting days.

Good treadmills have cushion systems installed to protect your feet. Still, wear a good pair of running shoes.

Running on the treadmill is easier than running outdoors. And you run faster for the same effort. This is why, if you plan to sign up for a 5k race, alternate your treadmill training with outdoor running.

Working out on the treadmill has its advantages. And the fact that you can follow a training program according to schedule (no matter the weather or the hour of the day) it’s a big plus.

Don't like this article ?

As a general rule, while you exercise you want your heart rate to be at a level that is both safe and effective.

How do you do that? You use the target heart rate zones chart and you monitor your heart rate constantly.

Monitoring your heart rate based on this system is recommended in any type of workouts:

- cardiovascular training
- resistance training
- recovery training
- strength training
- interval training and so on

There is a simple way to calculate the target heart rate zone formula:

Target Heart Rate (THR) =60%-90% of your maximum heart rate.

The maximum heart rate (or the maximum number of times your heart rate can beat in one minute) is calculated based on age and weight:

Maximum Heart Rate for men: = 220-age

Maximum Heart Rate for women: =226 – age

Maximum Heart Rate for obese people: = 220 – half your age

As a general rule, any activity that raises your heart rate at 60%-70% of your target heart rate is beneficial to your health.

And if you can keep up with a rhythm that equals 80%-90% of your target heart rate for minimum 30 minutes, you are in excellent shape and you are able to finish a workout in the most efficient way.

WOMEN Target Heart Rate Zones Corresponding to Different Intensity Levels

MEN Target Heart Rate Zones Corresponding to Different Intensity Levels

Don't like this article ?

This is a workout for those in good shape (intermediate level runners) and who want to blast 150-200 calories in 20 minutes. The exercise simulates a 3 hills track with a maximum elevation of 6 degrees. The total distance run is 1.27 miles. You can use this workout in the days when you don’t have much time to train but you have a high level of energy that needs to be consumed.

Before you start, you may want to stretch and do some warm up exercises. The workout begins with a 2-minute warm up but you can extend this period as much as you need to.

Try this workout and send us your thoughts. How did it worked for you? Was it too hard or too easy? Every comment is appreciated.

Don't like this article ?

Interval workouts have been recommended in any running program for years. Runners use them to prepare for all test types, from advanced programs (as military tests) to basic 5k training.

There are advanced studies done about intervals. But there are 3 most important advantages anyone should consider. These type of workouts increase endurance level, help you run faster without losing your breath so easily and help you keep your target heart rate at a constant rate for longer time without needing to stop.

A way to include these exercises in your routine is to use preset treadmill interval workouts. Treadmills can help you do intervals without needing any additional gadget. Plus you can stay focused, be consistent and monitor your heart rate easily.

The below exercises were inspired from the console of LiveStrong LS13.0T treadmill. They are easy to do and the treadmill performs very well.

If you have your own treadmill (not necessarily this model) you can use the ‘Customize Workout’ program to create your own treadmill interval exercise following the below directions:

Exercise 1 for beginners:

Warm up: 1.0 mph speed for 2 minutes and 1.5 mph speed for another 2minutes

Part 1: 2.0 mph for 90 seconds
Part 2: 4 mph for 30 seconds
Repeat part 1 and 2 minimum 15 times (30 minutes).

Cool down: at 1.5 mph for 2 minutes and at 1.0 mph for another 2 minutes

Exercise 2 for beginners:

Warm up: 1.3 mph speed for 2 minutes and 1.5 mph speed for another 2minutes

Part 1: 2.0 mph for 90 seconds
Part 2: 4.5 mph for 30 seconds
Repeat part 1 and 2 for at least 15 times (30 minutes).

Cool down: at 1.9 mph for 2 minutes and at 1.3 mph for another 2 minutes

Exercise 3 for intermediate runners:

Warm up: 1.5 mph speed for 2 minutes and 2.3 mph speed for another 2minutes

Part 1: 3.0 mph for 90 seconds
Part 2: 6 mph for 30 seconds
Repeat part 1 and 2 for at least 15 times (30 minutes). But, if you can repeat them 30 times (60 minutes), you run 6k (which means you can now sign in for a 5k). And this is only a start point.

Cool down: at 1.9 mph for 2 minutes and at 1.3 mph for another 2 minutes

Exercise 4 for intermediate runners:

Warm up: 1.8 mph speed for 2 minutes and 2.6 mph speed for another 2minutes

Part 1: 3.5 mph for 90 seconds
Part 2: 7 mph for 30 seconds
Repeat part 1 and 2 for at least 23 times (46 minutes) and you finish a 5.4k race. This is a very nice 5k score.

Cool down: at 2.6 mph for 2 minutes and at 1.8 mph for another 2 minutes

Exercise 5 for intermediate runners:

Warm up: 2 mph speed for 2 minutes and 3 mph speed for another 2minutes

Part 1: 4 mph for 90 seconds
Part 2: 8.5 mph for 30 seconds
Repeat part 1 and 2 for at least 18 times (36 minutes) and you finish a 5k.

Cool down: at 3 mph for 2 minutes and at 3 mph for another 2 minutes

As a final note, we always recommend consulting your physician before you engage in any type of exercise, not only treadmill intervals.

And don’t feel too bad if you can’t finish an exercise from the first attempt. Everyone has problems as beginners. Learn how to increase your efforts slowly without imposing yourself impossible expectations. Through consistent training and proper warm-up and cool down sessions, speed workouts will help you improve your workouts results.

If you have a question to ask feel free to leave a comment.

Don't like this article ?

If you are determined to start losing weight, treadmill workouts will definitely get you there. The treadmill weight loss is one of the most effective methods you can take up, if shedding a few pounds is what you are heading at.

The first thing you need to be clear about is your consistency with the program. You have to take full responsibility and not skip any day of exercise. An average rhythm would be a target of 45 minutes for session at least six days per week.

The next very important aspect is adjusting your treadmill workouts with a healthy diet that will prepare your body for the requirements of your program. Basically, what you have now is the most proximate way of controlling your time, your workout and the efficiency of your program.

A key aspect is to take it slow. Don’t be aggressive with your body, especially if a great deal of inactivity has passed. An efficient way of working out is by doing it gradually. Start at your natural pace and slowly increase effort, difficulty of your training program and time. Equally important is to ask for some advice from your physicist, especially if you are aware of any problems your body may have.

After you adjust your body to the new lifestyle, you may accelerate your workout routine but always keep in mind to feel comfortable when doing so. A relaxed body will have much more results than a tormented one. The more comfortable you are, the faster you may go. And speed equals calory loss.

It is very important to monitor your heart rate. It is recommended to keep an eye on any modification that may appear on your monitor so that you know at all times how your body responds to the efforts you are subjecting it to. Of course, at first it is natural for the heart to go a bit crazy, but don’t worry. As long as you maintain a progressive status of your workout, your body will adjust fluently.

With strong determination, proper diet and adequate hydration, results will not be slow in coming.

This article is signed by Miki, writer for RunReviews.

Don't like this article ?

Working out on the treadmill may not seem that difficult. But if you come to think of it, neither does outdoor running. A fact is that both ways bear the possibility of making mistakes, this way compromising on a short or long term the efficiency of your workouts.

When it comes to treadmills, the susceptibility of making a mistake is pretty high. For one thing, it is a machine and machines do have a mind of their own. But let’s take it gradually, and see what the potential mistakes a treadmill runner can make are.

As a first statement, getting on the treadmill should require attention. You should only get on the treadmill when it is static. Trying to get onto the treadmill when the belt is activated- especially if its speed is high- may lead to injury. Despite that this may seem unnecessary, not only once have I seen people making this mistake. Only when you are on the treadmill, you may increase the speed, gradually.

Posture is crucial in running. Either on the road or on the treadmill, a faulty posture can not only turn your workout into failure, but also damage your body. On the treadmill, it is easy to be a victim of entertainment. The monotonous rhythm can make you turn to reading or watching TV, which represents no problem, unless your body posture changes. What you need to do I make sure that your head remains up and your eyes forward. If you do need to entertain yourself while exercising, just make sure the TV set or magazine don’t make you look down.

Also related to body posture is another common mistake that was actually thought to be beneficial for a long time. Leaning forward is as faulty as looking down (and developing the running humpback). Everything that makes your body take any position but upright, is not something you want.

Another mistake that runners often make is holding onto the handrail. Those who easily lose balance or have some disorder that imposes holding onto the handrail find it hard to be autonomous on the treadmill, but all other runners shouldn’t. If you find it difficult to keep your balance, just increase your speed gradually. If you feel like your issues persist, ask for a physicist’s opinion.

A crucial aspect of your workout is the shoes. Never lose focus on your shoes. They are one of the primary criteria for either successful workouts or irreversible failures. Also highly important is your walking step. The right way to do it is to strike with the heel in front and then roll from heel to toe. Pay attention to your strike, at least at the beginning of your workout. Subsequently it becomes natural.

Do not underestimate the treadmill. It is accessible, it is easy to control, but the slightest mistake may cost you serious hours of workout.

This article is signed by Miki, writer for RunReviews.

Don't like this article ?

First of all congratulations for your baby ! We’re sure you’ll make a great mom.

If before pregnancy you were an active person you probably miss those training days. In this article we’ve compiled a workout specially designed for expectant moms. This isn’t a hard workout but if you fell is too much for you, stop or slow down.

Start with some stretching moves. Then continue with a 5 minutes warm up at a slower pace and 0 incline.

Do a 5 minutes speed interval at 4 mph and belt incline at 1.5-2%

Slower your pace at 2.5-3mph and 1% incline and do a 2 minute recovery period

Continue with another 5 minutes interval but this time the incline should be much higher. Set your treadmill speed at 4mph and incline at 3%.

Do another 2 minute recovery interval but this time keep the incline at 3%. The speed should be around 2.5-3 mph.

Repeat the previous 5 minutes interval. If you feel is all right raise the incline with 1% and speed with 0.5%

This will be the last 2 minute recovery interval: Gradually lower your incline and speed until you have 2.5mph and 0%.

In the end do a five minutes session of cool-down and stretching .

This exercise will keep you in shape especially in the last months of pregnancy. You should note that this workout has an informative value only. Consult your doctor before starting the training and lower the speed and incline until you feel comfortable.

Don't like this article ?

When planning a treadmill program you should first decide on its purpose: is it for weight loss, to strengthen your muscles, to maintain yourself in good shape? Then try to be realistic and estimate well your physical limitations. You should not forget to make your program exciting and fun.

For a successful treadmill workout, we recommend the following steps which we have tested and they have been proven to be valuable:

1. Grab a notebook and note all you want to achieve, in detail. Establish a clear and realistic goal e.g. I want to lose X pounds in Y days/months, I want to fell better by getting slimmer and this being the result of my effort, I would like to fit into the dress I wore last year…

2. Reread this description of the goal every time you feel discouraged and don’t want to continue. When you keep in mind the result, you will be highly motivated to push yourself further.

3. When you start exercising also make notes on every workout session – the miles you covered, the time, the perception you had about the exercise, your level of motivation etc.

4. Review your workout session notes at the end of each week, during the two days of pause (preferably the weekend), and make comments, intermediate conclusions and add something a bit more challenging to the next week’s workout e.g. add a new exercise, increase the duration of the workout.

It’s as easy as it sounds

Don't like this article ?

Using a treadmill is not limited to only walking or running. If you really want to reach the goals and results you set for yourself you should seriously follow a schedule. This includes not only a walking routine (with a warm-up, brisk walking, power walking and fast walking), but also a diet plan, a goal and a real motivation.

For every purpose you may consider using a treadmill (get rid of extra fat, get in shape, strengthen the muscles) there is a treadmill walking program to follow.

Let’s say for now all you want to do is to get rid of some extra fat and burn down some calories. Most of the programs created for this purpose last at least three months. You should walk minimum 5 days per week for 45 minutes to one hour at a brisk pace each day. Remember not to overdo it, especially during the first month of practice.

During the second month, you are ready to increase the speed and introduce light jog. Follow the program 5 days per week. The rest of the days you must still take a break. In the third month you can pass on to quick walking at the speed of 3 to 4 miles per hour. If the program is strictly followed, after three months you may lose almost 20 pounds.

In the end, you may also consider buying a specialized program and follow the guidelines of a professional trainer. A trainer will not only motivate and encourage you, but he/she will also give you an end goal to follow during your workouts. Friends can give you encouragement and motivation, but for a good walking program follow the advice of specialised trainers.