6 Effective Tips to Burn More Fat on a Treadmill and Stay Healthy


Do you use the treadmill but finding it difficult to lose more weight? Are you interested to learn about the useful tips to burn more fat on a treadmill?

Being an individual who puts a premium on his wellness, you certainly would like to get fit and keep the serious diseases at bay.

Aging is undoubtedly a risk factor, and as you grow older, it is mandatory that you stay healthy.

Using the treadmill at the gym or in your home is one way for you to lose weight and to get rid of the unnecessary fats in your body.

However, you sometimes find yourself sticking to the same, monotonous treadmill routines which include similar inclines and speed.

Hence, you not only experience boredom but you also have to face the ineffectiveness of your calorie-burning treadmill exercises.

Nevertheless, you should not worry because you can prevent these undesirable situations when jogging or walking on the treadmill.

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Here are the six constructive strategies that will help you burn more calories on the treadmill quickly:


Tips to Burn More Fat on a Treadmill

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1) Make sure that you follow your treadmill workout program.

As a fitness enthusiast, among the most important tips to burn more fat on a treadmill is for you to have a proper treadmill workout plan which you will consistently follow.

Most people ignore the importance of devisingtheir workout program, so they just jog or walk on the treadmill aimlessly.

This mistake leads them to fail to achieve their fitness goals.

2) If you follow a specific running duration, add more length to it.

For example, you have set 6 miles per hour (mph) as your standard running duration. If your body weight is 150 pounds, you get to burn at least 330 calories.

Now, if you add an extra 15 minutes to your running time, you will have more calories burned – that is a fantastic additional 165 extra calories gone!

Running on the treadmill on a more prolonged duration certainly helps in burning more calories.

Hence, with 150-pound body weight, the total calories that you get to burn all in all amount to 495 calories.

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3) Increase your running intensity by accelerating your speed.

Running slowly and at a steady pace may save you from getting tired fast. But this action will surely take you a very long time to lose more weight.

According to a 2001 study in Physical Education, Exercise, and Sports Sciences at the East Tennessee State University, women who ran fast for two minutes then decelerated their pace for three minutes marvelously burned four percent of their body fats weeks later.

On the other hand, those who performed slow, low-intensity, and steady treadmill routines failed to lose weight. This incident goes to show that no pain, no gain!

Therefore, you will naturally burn more calories if you run faster. For you to be able to do this, you can begin at a comfortable running speed.

Then, gradually increase your pace every minute.For instance, 4 mph is a convenient running speed for you.

You can heighten this rate to 4.5 or 5 mph and stick to this speed for as long as you can.

If the moment comes when you feel like you cannot keep up with the rapidpace anymore, you can decrease it slowly, but do not go back to the 4-mph level.

You will observe that even the modest amounts of increases in your speed will give you remarkable outcomes.

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4) Engage in interval training by altering speed and incline rates.

Are you ready to get very tired but feel justly rewarded through an intense and advanced treadmill routine?

If you are, then you will absolutely like this well-received technique. Engaging in interval training is among the most useful tips to burn more fat on a treadmill.

Performing interval workouts is very popular when fitness enthusiasts desire to burn more calories.

It involves brief bursts of sprintingspread throughout a workout session. People who engage in this type of workout may become quite exhausted.

Nonetheless, they will find this exercise as undoubtedly worth it because it surely helps in trimming the inches off of their waists.

Have a look at the ways on how to perform the vigorous interval workout:

  1. For one to two minutes, jog on the treadmill.
  2. Then, accelerate your speed to a sprinting pace for 30 seconds.
  3. Go back to your normal jogging speed.

As you can see, these momentary increases in your running pace will help you burn more calories. Furthermore, you get to boost your metabolism.

Another way to do the interval training is to alter your incline. Have a look at these steps:

  1. Jog on the treadmill at 0 incline.
  2. Then, heighten your incline rate to 3.
  3. Accelerate your pace to a steady run.
  4. Increase your incline level further.
  5. Gradually drop the incline rate back to your initial jogging pace.
  6. Modify your incline rate to 2.

Increasing your incline rate may undoubtedly be difficult for your body.

Janet Hamilton, an exercise physiologist in Atlanta’s Running Strong, an organization that offers professional coaching for distance runners, gave a piece of sound advice.

She recommended that learning to ascend a hill can be effortless by pretending that you are actually outdoors and thinking that you are running on a flat road.

You can perform this strategy by diminishing your speed a little. In this way, you will be able to strengthen your legs and hips because you get to work on them even more.

Depending on your preference, you can select between changing your speed or incline rates when you engage in interval workouts.

These techniques will certainly enable you to burn more calories while running on the treadmill.

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5) Use ankle or hand weights to increase the intensity and build muscles.

Are you open to engaging in a more challenging treadmill exercise to burn more calories faster?

Then, you have the option to use arm or ankle weights as you jog on the exercise machine. Do not worry because you will still feel comfortable.

Moreover, to ensure your safety, you should always remember to attach the treadmill’s safety key or emergency stop cord.

When performing these techniques, you are required to run at a slower speed.

As you can see, holding dumbbells while jogging will make your treadmill workout more intense.

You will inevitably build more muscles not only on your legs but on your arms, too.

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6) Remember that variety is vital to burn more calories fast.

According to a 2014 research published in The Journal of Applied Physiology, the most effective weight-loss strategy is through the infusion of variations in the physical exercises that you perform.

When running, aside from modifying your routines by incorporating some slow yet extensive jogs and interval routines, you can also include endurance and resistance training as well as stretching.

In this manner, you not only meet your weight-loss objectives quickly but you also stay interested in your treadmill workouts.

These six practical tips to burn more fat on a treadmill will definitely help you lose more weight and feel invigorated at a short time.

You may feel discouraged because you will get more tired. However, your wellness depends on your level of motivation to perform these physical exercises

They are not only geared towards helping you achieve your weight-loss targets but also in helping you prevent getting serious diseases so you can bein sound health in the long run.


About Gaurav Dhir

Gaurav Dhir, B. Tech, PGDCM is an engineer and MBA by training. A fitness aficionado, Gaurav follows a strict diet and exercise regimen to keep himself vigorously active. He loves playing sports and being outdoors. Gaurav is responsible for the health and wellness of 4 generations including his son, elderly parents and very elderly grandparents.