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The Best Treadmill Workouts For Burning Fat, Trainer Says

Having a treadmill easily accessible is the move.
FACT CHECKED BY Alexa Mellardo

In order to burn fat, you'll want to focus on the basics. Consistently strength training, eating at a calorie deficit, and regular aerobic activity are all key players here. However, one thing you can do in order to up the fat-burning process is to include anaerobic interval work in your regimen.

Besides the amazing fat-burning benefits, anaerobic interval work helps improve your heart health, according to an article published in the World Journal of Cardiology. And one of the best machines you can use for anaerobic interval work is a treadmill. It's a great tool to have at the ready. Not only does it force you to work at a consistent pace, but whenever the weather conditions outside aren't prime—whether it's too cold or hot, down-pouring, or snowing—you can count on your trusty treadmill to still get a solid workout in.

If you're not sure where to begin, here are four trainer-approved treadmill workouts that can help you burn fat. But before performing any of these workouts, make sure to do a proper warmup for injury prevention and also to get your body primed for the session. Then, choose one of the following cardio workouts to include in your routine. And next, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

1

Incline Treadmill Sprints

treadmill sprints
Tim Liu, C.S.C.S.

Start by standing with your legs outside of the belt and setting your treadmill on a 10% incline and the speed a little higher than your typical jog pace. Once the incline and speed are set, hop on, and sprint hard for 30 seconds.

Once you've sprinted for 30 seconds, grab the handles on the side, and carefully jump back onto the stable non-moving part of the treadmill. Rest for 30 seconds, and then repeat this workout for 10 rounds.

2

Incline Treadmill Walk

2 incline treadmill
Tim Liu, C.S.C.S.

Set your treadmill at the highest incline (usually 15 degrees), and set the speed at 2.5-3.0 mph. Walk at this pace and incline for 15 to 20 minutes, and watch your heart rate go up!

Related: 7 Dangerous Mistakes You're Making on the Treadmill, Trainers Say

3

Incline Run/Walk Intervals

Incline treadmill
Tim Liu, C.S.C.S.

Set the incline to 1.5 to 2.5%, and begin running at a pace that you can maintain for a minute. After the minute is over, slow down to a moderate walk or jog for 1 to 2 minutes. Repeat again for 15 to 20 minutes.

4

Deadmill Sprint

Deadmill Sprint Treadmill
Tim Liu, C.S.C.S.

This is a tough version of a treadmill sprint that you do while the machine is actually turned off. Simply place your hands on the bar of the treadmill, and lean and drive through with your legs as hard as you can to get the belt moving.

If you're just starting out and building up your cardio, sprint hard for 10 to 15 seconds, then rest for 30, and repeat again for 8 rounds. And next up, check out Incredible Treadmill Workouts for People Over 60, Says Top Trainer.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more