Treadmills are more than just a backup plan for rainy days—they’re a powerful tool if you’re serious about losing weight and improving heart health. Whether you’re a dedicated runner or just starting, switching up your treadmill routine with a few advanced workouts can jumpstart your metabolism, challenge your body, and keep things from getting boring. Here are five of the best treadmill workouts to burn fat and strengthen your heart, and they are numbered five through one.
5. Fartlek Intervals
Fartlek, which is a Swedish term that means “speed play,” is an enjoyable, adaptable workout that combines short bursts of speedy running followed by slower run-throughs. It’s perfect for keeping your body and mind guessing. Begin with five minutes of warm-up at a light jog or brisk walk.
Alternate between two minutes of jogging and one to three minutes of running as fast as you can. No need to follow a strict sequence—make it spontaneous or structured, whichever suits you. Do the cycle one or two times, followed by five minutes of cooling down. Since each session varies slightly, fartlek intervals prevent you from hitting training plateaus and keep you interested.
4. Tempo Run with Incline
Tempo runs are designed to challenge your comfort level by having you sustain a consistent, challenging rate for an extended period. Start with a warm-up of five minutes. Next, run at your tempo pace (hard, but not so hard that you can’t breathe) for ten minutes.
Then, raise the incline to 5percent and maintain the same pace for an additional five minutes. Decrease the incline and repeat for ten more minutes at your tempo pace. End with five minutes at a 6 percent incline, and cool down. This routine enhances endurance, strengthens, and enables your body to metabolize lactic acid more effectively, resulting in speed over time.
3. Pyramid Interval Workout
Pyramid intervals are a favorite for breaking through weight-loss plateaus. They mix speed and structure in a manner that is interesting and effective. Beginning with a five-minute warm-up, start with one minute at a moderate rate, followed by one minute at a quick rate, then one minute of all-out sprinting.
Next, reverse the pattern: one minute quicker, one minute moderate, and one minute walking or slow jogging to recover. That’s one pyramid. Do the full cycle two or three times, then cool down. The constant changes in speed push your cardiovascular system and optimize caloric burn.
2. Incline Intervals
Running (or walking) uphill increases the intensity without having to move faster, making it ideal for burning extra calories and challenging your muscles in different ways. Begin with a five-minute warm-up. Then, alternate between two minutes of running at a 5 to 6 percent incline and one minute of walking at 0 percent. Then increase the incline to 7 to 8 percent and repeat.
Finally, sprint for two minutes at a 9 to 10 percent incline, then walk again to recover. Repeat this entire sequence two or three times, then cool down. This workout seriously engages your glutes, hamstrings, and calves, and gets your heart rate up even if you take a slower pace.
1. HIIT Sprints
High-intensity interval training (HIIT) sprints are the most effective and efficient means of losing fat and increasing your heart health. Scientific studies have found that HIIT raises your metabolism, so you’ll continue burning calories even after you leave the treadmill. Begin with a five-minute warm-up. Next, perform 30 seconds of sprinting at around 90 to 95 percent of your maximum effort, followed by a minute of walking or slow jogging. Do this cycle 10 to 15 times, and then cool down for five minutes. HIIT sprints can reduce blood pressure, increase endurance, and normalize blood sugar—all while providing you with a serious fat-burning advantage.
Switching up your treadmill routine with these workouts keeps your progress on track and your workouts mentally stimulating. Always take time to warm up and cool down properly to avoid injury, and adjust the intensity based on where you’re at in your fitness journey. Most importantly, listen to your body and enjoy the process of becoming stronger and healthier.