The bare minimum is thirty minutes a day, but the sky’s the limit. You should never run for more than 45 minutes on a treadmill since the fat-burning process becomes too slow to justify the effort.
How Long Should I Work Out on the Treadmill to Lose Weight?
High-intensity interval training (HIIT) and steady-state workouts require different amounts of time on the treadmill. According to Wratislaw, both are excellent at helping people shed pounds.
The following are some of the reasons why HIIT exercise on a treadmill is effective for losing weight:
- HIIT takes less time To burn more calories in less time, Wratislaw told POPSUGAR that “HIIT training sessions, composed of shorter bursts at greater speeds followed by intervals of active recovery or complete rest,” were ideal. Keeping these workouts brief because you’re putting in so much effort during the “work” interval is a good idea. Wratislaw advised a 20-minute break.
- HIIT treadmill workouts help you burn calories after your workout EPOC, or excess post-exercise oxygen consumption, is a result of the HIIT framework. After a hard workout, your body enters a high-metabolism state when the extra oxygen in your system necessitates an increase in energy expenditure and calorie expenditure. Despite the fact that EPOC won’t endure for hours (and may only burn a tiny quantity of calories), an HIIT workout on the treadmill is still an additional benefit.
Steady-state treadmill workouts for weight loss are helpful because:
- Steady-state treadmill workouts can last a little longer Running or walking at a steady pace on a treadmill is the best way to get a long exercise in. For a low-intensity walk or jog, set your timer for 30 minutes or 40 minutes.
- Steady-state treadmill workouts help your cardio fitness When it comes to improving aerobic capacity, Wratislaw recommends “steady-state training,” which he describes as “the finest.” According to him, you’ll be able to run or walk farther and quicker over time as a result of improving your cardiorespiratory fitness.
- Steady-state treadmill workouts are a good choice for beginners For the first 20 minutes, Wratislaw recommends going as fast as you can comfortably maintain while still maintaining good technique. You’ll be challenged, but not in danger of falling off the machine, if you do it this way. Once you’ve become familiar with the machine and are able to work at a faster pace, you’re ready to try HIIT workouts.
Weight-Loss Treadmill Workout Plan
Wratislaw advised combining treadmill aerobic sessions with strength training for the most efficient weight-loss approach. The following is an example of a five-day fitness schedule:
- Monday: 25-minute treadmill HIIT workout
- Tuesday: 45-minute full-body strength workout
- Wednesday: Steady-state treadmill workout (try one of the beginner treadmill workouts here)
- Thursday: dumbbell resistance workout
- Friday: 40-minute walking session
In order to achieve the best weight loss outcomes, don’t forget to include low-intensity exercises like walking or yoga into your rest days.
Treadmill running can help you lose weight and keep it off when combined with a good diet and physical training. Begin with running for 15 minutes three times a week at a gentle, comfortable speed for those who have never jogged before.
Until you are able to run 15 minutes without stopping, you may have to alternate running and walking for a minute at a time. Maintain a healthy weight by gradually increasing your treadmill time to 30 minutes four days a week.
Improve Your Overall Fitness
Moderate-to-vigorous exercise is required to achieve a higher overall level of fitness. Consider how hard you’re working and how long you’re jogging on the treadmill.
According to the Physical Activity Guidelines for Americans, you should run for 150 minutes per week at a moderate effort or 75 minutes per week at a strong intensity. Using a heart rate monitoring device might help you better gauge your degree of intensity.
Moderate and vigorous treadmill exercise can be mixed throughout the week as your fitness level develops.
Train for a Short Race
Almost every weekend, you’ll be able to participate in a road race near your home. The most popular race distances are 5K and 3.1-mile runs. Establish an end-of-race time goal if you’re training for a flat 5-kilometer run. Jogging a 5K in 27 minutes is a feasible objective for someone who is currently running at a pace of nine minutes per mile.
When training for a 5K, run 2 1/2 to 5 miles per session at a pace between slightly slower and faster and right at your goal pace depending on the day’s training objectives. This is equivalent to doing 23 to 50 minutes of treadmill running. For a 5K, the Mayo Clinic recommends a seven-week training schedule.’
Train for a Long Race
Run on the treadmill for extended amounts of time when preparing for longer distances. Preparation on the treadmill weeks before the race is key if you plan to run a half marathon in an hour and a half.
To prepare for a mountainous marathon, increase the slope on your treadmill workouts. In order to prepare for a long, hilly race, you may have to spend a few more minutes on the treadmill moving uphill.