By now you should know that here at Fat Burning Workouts HQ, we are not fans of long slow cardio. So in writing this post, Treadmill Fat Burning Workouts, I was a little hesitant because when most people think of the treadmill they think of jogging on it for hours on end.
However, when utilized properly, the treadmill can be a powerful fat burning tool that you can use to your advantage. Although not my first choice of cardio equipment (the rowing machine is if you were wondering), the treadmill can be of use especially for beginners and those who can’t get outside year-round.
When putting together the 4 treadmill fat burning workouts below, I kept one thing in mind: intensity!
As we have discussed in previous articles, intensity is the key to burning tons of fat. As we saw in our 10-minute fat burning workout article, you can burn more fat in 10-minutes by doing high intensity workouts than you can doing a 60-minute jog on a treadmill.
The reason for this is your body utilizes the most fat burning when it works close or near it’s anaerobic threshold. This means doing exercises such as sprints, high intensity intervals and circuits, and the workouts found here on Fat Burning Workouts HQ!
Before jumping into the workouts, let’s first go over some preparation:
Preparation to your Treadmill Fat Burning Workouts
Step 1: Always warm up properly
Before doing any workout, you should always make sure you are fully warmed up. This means doing some dynamic stretching, a light 2-3 minute jog, and some bodyweight exercises.
Step 2: Do 1-2 minutes of intense exercise after your warm-up
This can include some burpees, one or two sprints on the treadmill, or some bodyweight exercises. The reason for this is to ensure your are fully ready to go so you can jump right into your workout.
Step 3: Have your water and towel by your side
Don’t be leaving the workout to run down and get water or a towel. Have that with you at the start. These workouts will require you to stay on task, so when the workout starts be focused and ready to go!
Step 4: Be safe
We have all seen the YouTube videos of someone falling off a treadmill… Don’t let this be you. Go at a pace you are comfortable doing while still pushing yourself to get better. Remember that safety is first!
Treadmill Fat Burning Workouts
Workout 1: Straight Up Sprints!
Equipment Needed: Treadmill
For this workout, you will complete 10 full speed sprints at 30-60 seconds each depending on fitness level. After each sprint, slow down and walk or jog for 30-60 seconds and repeat. An example 5 sprints is below (I am using level 10 as an example. Use a level that meets your needs).
After warm up…
Jog: 30 seconds
Sprint 1: 45 seconds on level 10
Jog or Walk: 30 seconds
Sprint 2: 45 seconds on level 10
Jog or Walk: 30 seconds
Sprint 3: 45 seconds on level 10
Jog or Walk: 30 seconds
Sprint 4: 45 seconds on level 10
Jog or Walk: 30 seconds
Sprint 5: 45 seconds on level 10
Repeat until you have done 10 sprints!
Total workout time: Around 15 minutes depending on warm-up!
Workout 2: Bodyweight Blaster
Equipment Needed: Treadmill, bodyweight
Move from one exercise to the next, resting only where it says to rest. Beginners should lower the numbers on the bodyweight exercises and add more rest time if needed.
After warm up…
Circuit 1:
Treadmill Sprint: 30 seconds
Rest 30 Seconds
Push-Ups: 15 reps
Bodyweight Squat: 15 reps
Burpees: 15 reps
Rest 30 seconds and repeat 3 times!
Circuit 2:
Treadmill Sprint: 30 seconds
Rest 30 Seconds
Squat Jumps: 15 reps
Close Grip Push-Ups: 15 reps
Cross Body Mountain Climbers: 15 reps each leg
Rest 30 seconds and repeat 3 times!
Circuit 3:
Treadmill Sprint: 30 seconds
Rest 30 seconds
Bodyweight Squats: 20 reps
Squat Hold: 20 seconds
Bodyweight Squats: 20 reps
Squat Hold: 20 seconds
Rest 30 seconds and repeat 3 times!
In all you will perform three sets of three different circuits, and a total of 9 treadmill sprints!
Workout 3: Dumbbell Finisher
Equipment Needed: Treadmill, pair of dumbbells, bodyweight
After warm up…
Workout 4: The Murph (courtesy of Crossfit!)
Equipment Needed: Treadmill, bodyweight, pull-up bar
I typically do this workout outdoors, however, when it is negative 20 degrees outside it can get kind of difficult!
1 mile run on treadmill
100 Pull-Ups
200 Push-Ups
300 Bodyweight Squats
1 mile run on treadmill
You must start and end with a 1-mile run. You can complete the pull-ups, push-ups, and bodyweight squats in an order or fashion. Beginners should lower the number of reps, and distance on the treadmill.
As you can see, you can create some amazing Treadmill Fat Burning Workouts simply by getting creative. Don’t fall into the trap of thinking the treadmill is only for the people wasting their time doing long slow cardio. Go out and show them what a real treadmill workout should look like, and watch as you start burning more fat than ever before!
Did you know you could perform Superhero Sprints on a Treadmill? Well you can, and this unique style of sprinting can TRIPLE your fat burning. Check it out:
