If you want to lose weight, working out on a treadmill would be a good choice. Maybe you have tried this way but it seems not work or feel bored. Don’t worry, this guide will give you some effective suggestions to lose weight on a treadmill in a month.
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High-intensity interval training
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Lose weight on the smart auto incline treadmill
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Work out on treadmill with dumbbells
There have 2 ways to lose weight on treadmills, one is walking on treadmill, which is easy for you, and the other is running. All right, it sounds a little hard, but running on treadmills will help you burn belly fat in a shorter amount of time.
Walking on the fold up small treadmill is simple, running is too tiring, so why not try it together? It’s efficient to use multiple ways of treadmills training.
1.Let’s do High-intensity interval training
High-intensity interval training (HIIT) involves alternating sets of high-intensity exercise and rest, which helps reduce body fat and burn calories in a short time.
How to do HIIT on a treadmill?
1.Set the treadmill so it’s flat. Walk at 2 mph for 5 minutes to warm up.
2.Run at 9 to 10 mph for 30 seconds.
3.Walk at 3 to 4 mph for 60 seconds.
4.Repeat 5 to 10 times.
5.Walk at 2 mph for 5 minutes to cool down.
If you are an active trainer and feel energetic, you can try a more advanced workout, alternating between jogging and sprinting. You can also add more minutes to each high-intensity set.
2.Add hills
To make our workout on the treadmills more challenging , we can plus the incline of the treadmill.
Have you ever had a similar experience?
At first, the treadmills incline is low, you feel very simple about it,but you want to burn more calories, you continue raising the “hills” and speed up. Doing that soon after, you will get very tired of it and even want to give it up.
Rember, don’t try to speed up in a short time. Just imagine, we are hiking outdoors, and your legs and hips are burning calories and building strength. After a while, Crank the incline up between 2 and 4 percent for one to two minutes, let your speed drop 0.1 or 0.2, then bring your incline back down to 0 for that same amount of time and repeat.
How to lose weight on the smart auto incline treadmill?
1.Set the treadmill to flat. Walk at 2 mph for 5 minutes to warm up.
2.Set the incline to 1 percent. Jog at 4 to 6 mph for 1 minute.
3.Increase the incline by 1 percent each minute. Repeat until you reach an 8 to 10 percent incline.
4.Decrease the incline by 1 percent each minute. Repeat until you’re at a 0 to 1 percent incline.
5.Walk at 2 mph for 5 minutes to cool down.
Once you’ve mastered maintaining your effort on a hill, work to maintain speed.
3.Combination exercise
After going up a hill, our legs and hips are fully trained. Now, it’s time to increase the difficulty of training, we can try to start incline treadmill walk with overhead shoulder presses, which will not only slim your legs and hips but also strengthen your arms.
Set 5-minute workout and prepare 3, 5 and 8 pound dumbbells since we are doing an overhead shoulder press drop set as you are walking.“Please use the weights you feel comfortable with since we are doing high reps and light weights. Keep the core tight and engage. Breath in through the nose and out through the mouth and power through.”
Here’s how to do work out on treadmill with dumbbells:
1.Walk 2 minutes: 2.0 mph x 12.0 incline x 50 overhead shoulder x 3 pounds
2.Walk 1 minute: 2.5 mph x 13.0 incline x 30 overhead shoulder x 5pounds
3.Walk 1 minute: 3.0 mph x 14.0 incline x 20 overhead shoulder x 8 pounds
4.Walk 1 minute: 3.5 mph x 15.0 incline no weight; use your hands to power you through this last one, and use the handrails if you feel any discomfort.
You will succeed to lose weight as long as you keep working out on the treadmill for a month. Trainnox offers a variety of different types of treadmills to suit your needs. If you purchase treadmill on Trainnox, you will get exclusive customer service, which will help you learn how to use treadmills and achieve your weight loss goals in a short time.
If you want get a further train guide to lose weight,you can come to sucribe Trainnox and get the daily routine schedule.