Working on a treadmill oftentimes feels like you are heading nowhere fast. That is why it’s difficult to get motivated when you’re not seeing any tangible results after some time.
Oftentimes, when runners are put on a treadmill where they are asked to do their running, they would find themselves opting for the lower speeds because they find it harder to work on a treadmill compared to just running out and putting their actual miles in the open. They feel that a treadmill’s pace is more difficult at lower speeds.
If you are experiencing the same feeling, you need not put up with it. There’s an effective way that you can keep on running on the treadmill at The Little Gym, Equinox or LA Fitness and still keep your spirits up, no matter what.
There are fat-burning tips that fitness experts teach which you can use to fight boredom and get results. In fact, you don’t need to put in an hour each time to achieve your weight reduction goals.
With these fat-burning treadmill workouts, you don’t have to spend more than 20 minutes to produce the results that you want. Just in case, you can adjust your time with these workouts from 10 to 30 minutes.
Here they are:
1. Lunge uphill
Use some variety by changing some of your typical skills on the treadmill. This will keep you from getting bored. Not only do lunges work well, but you can also work on your glutes more than just flat walking or running.
Set the treadmill at an incline starting from 5 to 6 per cent. Use your hands if you need to balance your body. With each step, you need to lunge deeply to get the desired effect. Concentrate more on the correct form rather than just the right speed.
Start you work out at 2 miles per hour for one minute of lunging and then follow it up with 30 seconds of walking. Repeat from 8 to 10 sets.
2. Shuffle sideways
Try to include side shuffles to your intervals by walking or running on an incline for one minute. And then lower the platform and side shuffle for about 30 seconds and repeat.
“This works great for tightening up the outer and inner thighs,” says Neal Pire, exercise physiologist at HNH Fitness, a medical facility in Oradell, New Jersey.
“If you’re agile enough, try the grapevine, where you alternate crossing one foot and then the other in front of you in a crisscross side shuffle. Hold on with one hand if you’re unsure of your balance,” Pire adds.
3. Run to the beat
Create your own mix of music consisting of slow and fast beats, and use them to tell you how hard to push. If the music is slow, set your platform on an incline. You can also adjust the intensity and length of your intervals according to the beat of the music.
4. Download guided workouts
There are many apps online that you can use for your treadmill workouts. Many of them are free to download.
One example is the MotionTraxx. This app offers a first workout for free. MotionTraxxh is the kind of app that will not only keep you motivated but will also help you work harder than if you are just doing it on your own.
The app was developed by Amy Dixon, a fitness trainer. She will take you through a high-intensity workout of hills at different speeds. You have the option to choose a particular workout that is more comfortable for your fitness level and objectives.
Another popular app is the BeatBurn. It is a Treadmill/Outdoor and Virtual Active workout that will take you through scenic running spots across the globe.
5. 10-10-10 Challenge
Tom Holland, exercise physiologist, triathlete and author of “Beat the Gym,” recommends a treadmill routine which he calls 10-10-10.
This is a motivating 30-minute workout which you start at a warm-up level for 10 minutes with a perceived exertion of 5 on a scale of 1 to 10, and then followed by another 10 minutes of a challenging workout at 6 to 7 intensity, and finally going back down to a low intensity level of 5 for the final 10 minutes.
If you can only exercise for a short period, you just need to break the set into smaller increments.
6. TV Intervals
This tip is perfect if you are fond of watching TV while you’re running or walking on the treadmill. When the TV show is on, go at your comfortable pace. But when a commercial comes in, hit it hard and go at a faster pace.
You will easily get tired if you’re watching an hour-long TV show. But this strategy works perfect for a 30-minute TV broadcast, because it will probably have a total 10 minutes of commercial breaks.