Treadmill Interval Training: Exercise to Burn Fat Indoors – Plus an Example of a Full Routine

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Alex Ragner

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Do you like jogging? Or cardio? Treadmill interval training adds challenge and excitement to your regular cardio routine – plus you’ll drop more pounds way faster!

By the end of this page you’ll get a practical example of such a routine, along with six benefits of doing interval training using a treadmill.

As you know, most treadmills come with various features that vary the workouts in numerous ways. Just play with the speed, intensity and incline levels to introduce variety to your indoor interval training workout.
This way, you can enjoy the benefits of jogging without suffering the banes of bad weather.

Let’s take a closer look at the…

…Benefits of Treadmill Interval Training


There are two key benefits to doing interval training, whether in the gym or at home.

First, an interval training exercise increases the efficiency and effectiveness with which your body burns stored fat through the process known as excess post-exercise oxygen consumption (EPOC), process described when we discussed about what interval training is.

Second, an interval training workout significantly improves your cardiovascular health. Why? Because your heart builds up strength and endurance especially during the high-intensity bouts of your workout.

The other benefits – specific to doing your interval training on a treadmill – include:

  • The workout variations you can do with a treadmill allow you to avoid boredom, hence increasing your motivation to exercise.
    As a result, you are more likely to follow through with your exercise program, which means more body fat burnt in the long run.
  • There are no special skills or strength required in using a treadmill. You only have to walk and run, two of the most natural movements your body is able to do almost on instinct.
  • You can personalize your workout according to your current physical condition and weight loss goals, increasing the intensity, speed and incline levels to match your long-term fitness plans.
  • With an interval training done on treadmill you have less risks of injuries, as you do this workout on an elastic, controlled surface with low impact on your joints.

Here’s a practical example of such a workout.

Example of a Treadmill Interval Training Workout

While there are many ways to do your interval training exercise, you can try the following routine:

  • Set the timer for 30 minutes and begin by walking at a slower-than-normal pace for 3 minutes as a warm-up.
    At this pace, you should be able to talk at a comfortable level – to your exercise buddy if you’re at the gym, or to your kids or pets if you’re at home.
  • Next, speed up to a moderate pace for 5 minutes. It is at this point that your heart rate increases and you’ll start to lag on carrying a conversation.
  • Follow with a brisk jog for 5 minutes.
    Although this is not your fastest speed, you are really just catching your breath and you definitely can’t hold a conversation in any way.
  • Then, slow down to a moderate pace for 5 minutes, then jog briskly for 3 minutes, slow down again to a moderate pace for 2 minutes, then do a final brisk jog for another 3 minutes.
  • Wrap up this interval training exercise with 4 minutes of slowing down gradually, until you reach the point where you can resume talking with your conversation partner.

As you will notice, this 30 minutes workout alternates low and high-intensity periods so that you can allow your body to rest before engaging in the next high-intensity bout. The trick is in keeping an accurate timing – but that’s what the timer features on the treadmill are for 😉

Try this routine for yourself – you’ll see why treadmill interval training is one of the best exercises of interval training for weight loss >>

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