The Best Treadmill Workout That Burns Fat

I have been a runner my whole life and at times, I admit I get bored of running on a treadmill. I like to run outside for long runs, but for fat burning workouts, I love using my treadmill. Over the years, I have gone through many treadmill workouts; however, this workout is my favorite not only because it is challenging but it burns fat!

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This was introduced to me by a Fitness Trainer and Corporate Wellness Coach named Darin Steen back in 2007 and I still use this treadmill workout simply because it beats out almost all other treadmill workouts I have tried.

To see the workout plan (I know some are more visual learners), check out the workout chart at the end of this blog.

The idea is to perform this interval cardio session 2-3 times a week, first thing in the morning, and on the days you are not resistance training.

1. The first thing you need to do is is figure out what your baseline is. The baseline is the speed you reset to, between each challenge. It should be a slow walking pace.
   1. If you are between 5’4″ and 5’9″, your baseline should be 3 MPH.
   2. If you are between 5’9″ and 6’3″, your baseline should be 3.5 MPH.
   3. If you are 6’3″ and up, your baseline should be 4.0 MPH
2. Once you have determined your baseline, the next thing you need to understand is how the workout is structured.
   1. You will perform 8 challenges.
   2. Each Challenge will be 1 minute and 45 seconds in total.
      1. The first 60 seconds will be a power walk.
      2. The next 30 seconds will be a jog.
      3. The next 15 seconds will be a sprint.
      4. After each challenge (1 minute 45 seconds), return back to your baseline speed and zero incline.

Warm Up

1. You will perform a 10 minute warm-up starting at your baseline.
2. You will increase you speed by .1 MPH every minute while keeping the incline at zero.
3. After the 10 minutes is up, bring your speed back down to your baseline (you will do this before each challenge).

60 Second Power Walk

1. Adjust your incline to start;
   1. 1.5 for beginners
   2. 2.5 for intermediate
   3. 3.5 for advanced
   4. You will increase your incline .5 Degrees for each progressive challenge.
2. Adjust your speed to start;
   1. .5 MPH faster than your baseline.
   2. You will increase your speed by .1 MPH for each progressive challenge.

30 Second Jog

1. Your incline will stay the same throughout each 1 minute and 45 challenge. It will change only at the start of each new challenge (see above).
2. Your speed will change during each challenge (from power walk- jog-sprint).
3. Your speed for the first jog will be 2.o MPH faster than your baseline.
   1. You will increase your speed by .2 MPH for each challenge.

15 Second Sprint

1. Your speed and incline for your sprint will remain the same as your jog throughout each challenge.
2. Just make sure you drive your knees high to create more intensity.

Repeat 7 More Times

To give you a better idea of what your workout will look like, I have included a sample of my workout. I will also include a print out in the “list library” for you to fill in based on your height and level.

For this sample, I used my information. I am 5’5″  so my baseline speed is 3.0 MPH. I placed myself in between intermediate and advanced, so I started with a 3.0 beginning incline.

[table id=1 /]

This workout may seem super confusing at first, but after a few times trying it, you will get the hang of it. Stick with it. Keep repeating this exercise on all cardio days. If you find that the workout is no longer challenging…up your game! Increase your speed and/or incline.

This workout is the perfect treadmill workout to burn fat. It is an interval workout that will have you feeling great in no time. I find that in total, this workout is under 30 minutes, even if you add a cool down (which you should) at the end.

Start your day off right and start your day with this treadmill workout that burns fat. Interval training is a great way to burn those unwanted calories while at the same time increasing your cardiovascular endurance.

For more workout inspiration, visit the Fitness section of my blog.

For more information on eating healthy, visit the Healthy Eating section of my blog.

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