There are plenty of ways to burn fat that do not require long and complex workout regimes. Many do not even require a gym. The only things you need to burn fat with a little exercise every day are a treadmill and the right workout plan.
For many of us, time is a luxury and we cannot afford to dedicate hours and hours to the gym. Fortunately, intervals are an amazing way to turn up the rate at which your body burns fat and treadmills are the ideal machines to utilise interval workouts. Things have even improved thanks to companies like JLL releasing the T350 which comes with extra features to make working out that much easier.
Too many people think that a treadmill is a device where you set a speed, put on some music and then just jog or walk for hours. It is far too tempting to watch the calorie tracker tick up and think that is all that matters. However, Finether and Prestige Sports would not be constantly innovating on their designs if all they had to do was create a machine that does the bare minimum. There is so much more to working out than simply burning calories and a bad workout is about as effective as not working out at all.
This is where the idea of interval training comes into its own. An interval workout works you much harder than simply doing the same thing for hours. It also makes you more aware of your body and what it is capable of. It is hard to know when you are 10 minutes into a 30-minute jog how you will feel near the end and if you should be pushing harder right now. With interval training, the feedback is much more immediate and you can adjust as you exercise in order to maximise the benefits.
To get the most out of your treadmill, whether it is a Branx Fitness Elite Runner Pro or a PremierFit T100 you need to divide your workout into the following.
Stage 1: The Warmup
Warmup are vital no matter what kind of exercise you are doing. Skip this and you are opening yourself up to injury and the possibility of permanent damage.
All you have to do is spend 5 minutes before you get on your treadmill walking around the room at a comfortable pace. This should be easy and if it is not, you are trying to do too much too soon. The idea is to take it slow and gently raise your heart rate a little. Finish up with some gentle leg stretches. Do not stretch any cold muscles like those in your arms.
Stage 2: The Walking Interval
Get on the treadmill and set it to slightly faster than your warmup pace. It does not hurt to add a little incline too. The exact speed you need to be going is unique for you but you should be aiming to go fast enough that you would find it difficult but not impossible to hold a conversation at the same time. Keep this up for 2 minutes and remember that any treadmill that is worth anything like a model from Nero will be able to assist you with timings and other details.
Stage 3: The Running Interval
As soon as you hit the end of that 2-minute walking interval you want to turn up the speed and start running. Like with walking, the speed will be unique to you. You want to to be going at what you consider to be 80 to 90% of what you are capable of. At this speed, the idea of holding a conversation should seem all but impossible. You need to keep this up for a full minute.
Stage 4: Repeat
As soon as you finish the running interval go straight back to the 2-minute walking interval, exactly the same way as you did before. You do not have to return to precisely the same speed. Remember the requirement of holding a conversation is difficult but possible and aim for that again.
You want to complete ten sets of these two intervals in total. They last for 3 minutes when combines so that is a 30-minute workout plus the 5-minute warmup. Each time an interval finishes, start the next one without hesitation and remember you can adjust the speeds of each so long as you are getting what you need from them.
Once you have finished all ten you need to set the treadmill to a slow, easy walking speed and set the incline to zero. Spend 5 minutes walking gently to cool off and once done make sure to thoroughly stretch out your legs.
The Result
In 30 minutes you will have burned about 320 calories. This varies depending on individual height, weight and fitness level but it will always be a lot for the time spent and it does wonders for your metabolism. You need to do this every other day so it will be 3 or 4 times each week.
Keep it up for long enough and you will see that just burn away to nothing and your fitness will dramatically improve. All it requires is a decent treadmill and 35 minutes of your time.
