Treadmill workout plan – Lose 20 pounds in a month diet plan

Running on the treadmill is a great way to burn extra calories every day to help you lose weight. Try to burn 300 extra calories a day with cardio exercises, such as brisk walking. This means about 60 minutes a day of moderate-intensity exercise, in addition to controlling the number of calories you consume.

Tips for Weight Loss on the Treadmill

During this program you will challenge your body by changing your workout during the week, with heavier days alternating with lighter days. You can modify this program to suit your lifestyle. You can add days off as needed, but it is best not to have more than one day off in a row.

If you can’t get enough time on your treadmill, you have a few options to reach your calorie burning goal.

  • High intensity training
  • Longer duration, moderate intensity
  • Short, vigorous workouts

Studies have shown that both longer-term, moderate-intensity workouts and shorter, vigorous-intensity workouts are effective for fat loss.ToBut research also suggests that high-intensity training is more effective over time.ToTo

So if you don’t have a 60-minute block to train, you can choose a high-intensity workout for about 15-20 minutes, or you can add time to moderate-intensity workouts by supplementing with an extra 15 or two. -minutes of walking (on or off the treadmill) throughout the day.

Watch now: How to get the best treadmill workout

Week 1

Use this program as a basic model for your training plan, but modify it as needed according to your program.

Moderate intensity walking training

Start the week right with 60 minutes of moderate intensity training. You can burn up to 300 or 400 calories, depending on your speed and weight. You can split this workout into two 30-minute sessions if you can’t book a continuous hour.

After warming up for 10 minutes at a light to moderate rate, increase your pace to a brisk walk that brings your heart rate to 60% -70% of your maximum heart rate. Use a heart rate monitor to get your target numbers if you don’t know them.

Many treadmills have a grip pulse detector or a heart rate monitor that can help you keep track of your heart rate and effort. An RPE scale – or assessment of perceived effort – can also be an effective method of monitoring training intensity and does not require equipment.

To use the scale, simply choose a number between 6-20 that correlates with the workload, with 6 indicating that the body is at complete rest and 20 indicating that you are working at maximum intensity (i.e., it is not more sustainable). more than a few seconds).

Easy walk for health

On Monday you put in a lot of effort, so today you will take a 30-minute walk at a slower pace for your cardio exercise. Follow a heart rate of 50% to 60% of your maximum or an RPE rating of 11-12.

Watch your treadmill session with a workout for your upper body with dumbbells or exercise bands.

Hill treadmill training

You can burn more calories per minute when using the treadmill tilt function. If your treadmill has pre-programmed workouts on the hill, choose one to use today. You can choose a steady climb or hill intervals.

Because you will work harder, aim for 45 minutes and work up the hill in at least 30 minutes, with a heart rate in the area of ​​moderate to vigorous intensity of 70% —85% of the maximum heart rate.

If you use the RPE scale, you should feel that you are working at a range of 14-16 or moderate to heavy.

Moderate walk for health

Walk for 30 minutes at a moderate pace. You should feel that you are working, but you are not working very hard. On the RPE scale, you can choose a 12-14. Training intensity should seem sustainable. You want to make sure you keep this workout in moderation to keep your energy up for Friday’s more intense workout.

After today’s workout, challenge yourself to something basic at the end. No equipment required. Simply choose 2-3 of your favorite abdominal exercises, such as:

  • Abdominal curls
  • Board
  • Standing abdominal exercises

Speed ​​interval training

Most treadmills come with pre-programmed speed training. Intervals are short segments in which you walk or run at a challenging pace, then slow down for a longer segment to catch your breath before accelerating. For example, you can speed up for 30-60 seconds, then recover for up to two minutes.

Choose one of your pre-scheduled workouts or create your own. If you are comfortable jogging, you can alternate jogging for speed range and walking for recovery range. If the treadmill does not have a speed interval program, vary the pace yourself by manually increasing and decreasing the speed.

Aim for 30–45 minutes for the entire workout, with approximately 20-30 minutes intervals.

On the speed segments, you should feel that you are working hard to very hard (15-18 on the RPE scale) or about 80% -90% of your maximum heart rate. Keep your recovery segments active, but relatively easy (10-12 on the RPE scale).

Distance training

Aim for an hour or more of walking at a comfortable pace. This is a great opportunity to walk outdoors for a day and walk in a park, along a greenway, shopping or exploring. Track your steps and distance with your smartphone or activity tracker so you can balance how many calories of activity you burn with any planned weekend weight loss.

If you choose to go inside the treadmill, consider listening to a podcast or streaming your favorite show to pass the time. Some treadmills have a built-in screen so you can watch your favorite show. You may also be able to use a tablet or smartphone to watch your program.

Active fun and stretching

Put your feet up for work just by enjoying an active day with friends and family. Use a warm-up routine to relax. Look for other physical activities, such as cycling or swimming, that will exercise different groups of walking muscles. Today’s goal is to find joy in movement and in life.

Week 2

Repeat the training week pattern for the treadmill. Explore the different pre-programmed workouts on the treadmill for variety on the day of the hill workout and the day of the speed range.

If you don’t go for regular fitness, you may need to start with shorter running sessions and make time each day. Achieve your time or calorie goal by adding 15-minute walks throughout the day as needed.

To lose weight with exercise, you also need to control how much you eat. Start a sensible diet and use a food diary so that you can be honest with yourself about your calories.

If you burn 300 extra calories a day with exercise and reduce your calorie intake by 200 calories a day, you should get a deficit of 500 calories a day. According to many estimates, this should lead to a weight loss of about one kilogram per week, as long as you do not change your activity level or eat in other ways.

Week 3

Modify your weekly schedule to fit your lifestyle. Work on your posture and gait, especially using tips on how to walk faster so you can burn more calories in one training session.

As you progress, you may improve your fitness and lose weight, so you will need to use more speed and inclination to increase your heart rate in the desired area of ​​exercise.

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