5 Ways to Burn More Calories on a Treadmill Machine
Are you tired of your long winded runs on the treadmill? Or maybe you’re an avid runner and the harsh winter weather is keeping you from your beloved hobby.
You just might change your mind after learning these 5 ways to burn more calories on a treadmill machine.
Read on for the 5 top treadmill workouts to burning calories fast.
5 Calorie Burning Tricks on a Treadmill Machine
1. Try Different Treadmill Workouts
One of the best ways to make sure you don’t get bored of your treadmill machines to use intervals in your runs.
Try the simple 500-calorie burn treadmill workout.
First, spend 3 to 5 minutes warming up at a 0% incline with about a 3 to 3.5 mph pace.
Then repeat the following cycle 5 times.
- 5 minutes, 5% incline, 4 mph
- 3 minutes, 2% incline, 6 mph
- 1 minute, 2% incline, 7 mph
- 1 minute, 10% incline, 3 mph
Then, cool down for 3 to 5 minutes at 0% incline and about 3 to 3.5 mph.
If you’re not ready for the full 5 rounds (50 minutes total) feel free to do what you can. This simple interval workout burns an average of 100 calories per 10 minutes.
So, even 2 reps can burn 200 calories! Calorie count is based on a woman at 150 pounds and will vary for people at different weights.
This treadmill workout will push your limits, be ready for some sweat! But that just makes it an excellent fat burner.
You won’t spend this entire workout running, which is sometimes the reason you get bored on your treadmill machine. Changing speeds and incline every couple of minutes will help you burn the calories and have more fun.
2. Mix Cardio with Strength
Cardio and strength should go together like peanut butter and jelly. Or apples and almond butter, whatever floats your boat.
When you’re lifting, hopping on the treadmill is a great way to take active breaks in-between lift sessions.
Tanner Martty says doing this will boost fat burning chemicals in your body that will keep working for 24 hours and it’s very effective for building strength.
His clients briskly jog for 30 seconds in-between strength training, but less time if they feel fatigued.
This exercise is best doing it at a slower time in the gym or at home where there aren’t other people waiting to use your equipment.
3. Move Your Arms and Knees
Don’t forget the importance of proper form during your treadmill workout.
Try driving your arms and knees up higher and faster than you normally would. It’ll take more effort but will help you cover more ground faster and burn fat even faster.
4. Phone a Friend
Use your phone to stay motivated on the treadmill machine.
Ask a friend to join you in the gym next time. Most gyms offer a free or reduced price pass for friends of members.
Or, use one of the many apps available to you on your phone.
Here are just a few you can try:
Never forget your warm-down routine! A simple 3 to 5 minute walk at a low speed can greatly increase the results you see from using your treadmill routine as well ass decrease your changes of getting an injury or experiencing burnout.
Treadmills aren’t as scenic as the great outdoors. But these tricks will help make sure you enjoy your run, don’t get bored, and maybe even kick up your fitness level a notch or two.
These are just some of the easy ways you can ramp up the calorie-burning time on your treadmill machine.