Whatever your reason, we’ve all turned to the treadmill from time to time. And the best way to prevent boredom and get great results from your treadmill workout is to incorporate intervals. Here’s a simple workout I developed to help you torch calories with your trusty treadmill.
- Burn 100 calories* every 10 minutes. (Note that the calories burned for this workout are based on an average-weight woman of 150 pounds. People who weigh more will burn more; people who weigh less will burn fewer calories.) Each time you complete the set of intervals listed, you’re torching 100 calories. If you’re not up for the full 50-minute workout, start with just one or two sets of intervals. You’ll burn 100 calories per set—not too shabby!
- Intervals maximize fat burning. You’ll walk and run and even push yourself to a high-intensity level with that 7 mph “sprint”. This will help you burn more calories during your workout—and continue to burn them even after it’s over. Learn more about why intervals rock.
- Incline boosts. If you are not changing the incline on your treadmill when you work out, you are really missing out on one of its greatest features. That incline will push your heart rate higher and challenge you aerobically—and it’s what helps you burn more calories in less time.
- The walk-run combo works. You don’t have to be a “runner” to follow this program. It’s got enough variety with small bits of running and walking to work for a variety of fitness levels. Use it as a general guide; you can always increase or decrease the intensity to suit your goals and current level.