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The Best Treadmill Workouts

Yuri Elkaim, BPHE, CK, RHN


treadmill workoutsTreadmill workouts have some unique advantages over running outdoors, especially if the weather outside becomes bone chilling.

It's no surprise that many people like running because of its calorie-burning effects. After all, since running is weight bearing and recruits a large amount of muscle, it is the best form of cardiovascular fitness training to burn calories and fat. Besides, when was the last time you saw an overweight runner?

Treadmill Workouts vs. Outdoor Running

Generally, most hardcore runners don't like running on the treadmill. However, there is absolutely nothing wrong with treadmill running if you're looking to increase your running endurance or if you want to burn fat.

Here are a few reasons that treadmill workouts are more convenient and sometimes better than running outside:

  • no need to battle the elements - why run in the snow, all bundled up like an arctic explorer when you can easily just jump on the treadmill? Makes sense to me.
  • A more controlled environment = easier to monitor progress and measure change.
  • More effective for incline running than running hills outdoors simply because you NEVER have to run downhill. Talk about saving your knees and getting a better training effect!

Interval Training is Best - Here's Why...

Whether you are a hardcore runner or a beginner is of no importance. You can still benefit tremendously from the treadmill workouts you're soon about to discover . As you'll see, these treadmill workouts are based on interval training.

Interval training is a powerful method of maximizing your peak cardiovascular fitness and burning fat because it enables you to run at a higher intensity for a longer period of time since bouts of high intensity are interspersed with bouts of lower intensity. The result, you get a cardio fitness training effect and boost your metabolism for several hours after your interval workout.

This post-exercise metabolism boost is known as EPOC or "excess post-exercise oxygen consumption" and can be responsible for several hundred calories expended while you are rest for up to several hours after your interval training workout.

What's even cooler about interval training treadmill workouts is that they allow you to spend less time exercising while providing more substantial fitness and fat burning improvements compared to long, boring cardio sessions. In just 15-20 minutes of interval training you can accomplish what most exercisers never come close to achieving in an hour of cardio!

So now that we've established the benefits of interval training, let's have a look at some interval treadmill workouts that will save you time and give you huge fat burning and cardiovascular benefits! I know you'll enjoy them and find them both challenging and invigorating compared to traditional long, boring cardio workouts.

Each of these running workouts should begin with a light 5 minute warm-up (ie. jogging). Note as well that these interval training workouts are fairly challenging so give them a shot and see how you do.

Treadmill Workout #1 - Long Duration Interval Training

Work = 4 minutes @ 85%
Recovery = 2 minutes @ 65%

Repeat 4 times for a total of 24 minutes.

Treadmill Workout #2 - High Intensity Interval Training

Work = 1 minute @ 95%
Recovery = 1 minute @ 65%

Repeat 10 times for a total of 20 minutes

Treadmill Workout #3 - Super High Intensity Interval Training

Work = 30 seconds @ 100%
Recovery = 1 minute @ 65%

Repeat 10 times for a total of 15 minutes.

Helpful Video

Here is a video that will also give you some more insight on how to use interval training with your treadmill workouts. In this video, I'll be answering some of the most frequently asked questions I receive about treadmill workouts, cardio, and interval training in general.

Enjoy the video.

Best Treadmill Workout for Burning Fat


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Best Treadmill Workouts