education-and-resources/lifestyle/blog/6403/fat-loss-for-women-4-tips-for-losing-that-fat-once-and-for-all Fat loss for women | 4 tips for losing that fat once and for all. 0/how-heart-rate-zones-impact-your-workout-results/ How heart rate zones impact your workout results.You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. Repeat until you’ve reached a 4 to 5 percent incline, then work in reverse. You can increase the speed or add more minutes to make this workout harder.įor an easier version, increase the incline by 0.5 percent each minute. Generally, 4 to 6 mph is the average jogging speed. Repeat until you’re at a 0 to 1 percent incline. Decrease the incline by 1 percent each minute.Repeat until you reach an 8 to 10 percent incline. Increase the incline by 1 percent each minute.If you’d like to exercise on an incline, try this treadmill sequence: This helps you lose weight, since muscle burns more calories than fat. It also activates more muscles, which contributes to building more lean muscle mass. Walking briskly or running at an incline burns more calories because your body has to work harder. To make a treadmill routine more challenging, add hills. Saturday: barre class or bodyweight workout.Friday: treadmill HIIT routine for 20 to 30 minutes.Thursday: light treadmill jog and strength training.Wednesday: rest, leisurely walk, or gentle yoga.Tuesday: light treadmill jog and strength training.Monday: treadmill HIIT routine for 20 to 30 minutes.Sunday: rest, leisurely walk, or gentle yoga.Here’s a sample workout plan, where different treadmill workouts are incorporated into a balanced exercise routine: You’re more likely to stick to your routine if you regularly mix up your workout.
Your body needs to be challenged to progress. The more you do a certain workout, the less you’ll see results. It increases the risk of overuse injury, which can set you back. Repeating the same workout is stressful on your joints. By doing a different workout each time, you can: Ideally, your rest intervals should be twice as long as your high-intensity intervals.Īnother strategy for treadmill weight loss is to switch up your routine. You can also add more minutes to each high-intensity set. Walk at 2 mph for 5 minutes to cool down.įor a more advanced workout, alternate between jogging and sprinting.Run at your maximum speed for 30 seconds.It does this by metabolizing body fat for energy. This burns a lot of calories, which helps contribute to weight loss.Īdditionally, after a HIIT routine, your body attempts to return to a normal resting state. The idea is to work extra hard for short periods and rest between the high-intensity bursts of exercise. High-intensity interval training (HIIT) involves alternating sets of high-intensity exercise and rest.Īccording to a 2017 study, HIIT workouts can be an effective way of reducing body fat and burning calories in a shorter amount of time.
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