Weight loss workouts are very popular, especially for those who have just purchased their own treadmill. In this article we will present 2 treadmill workouts that can help you lose weight.

The secret is to know how to increase and decrease speed and incline, while keeping you in your heart rate in the fat burning zone, which equals 75% — 90% of your target heart rate zone.

Exercise ONE

This workout is recommended to those who use a treadmill for the first time. The exercise will help you lose the first pounds and it will introduce you to the whole treadmill experience. The workout is easy for a normal fit individual but can challenge overweight or sedentary persons.

Start with a 4 minute warm up session: should be 1-1.5 mph and you can also set the incline to 1 degree.

30 sec: speed at 2 mph, incline at 1.5 %

30 sec: speed at 2.5 mph, incline at 1.5 %

30 sec: speed at 3 mph, incline at 1%

30 sec: speed at 3.5 mph, incline at 1%

30 sec: speed at 4 mph, incline at 1%

30 sec: speed at 3.5 mph, incline at 1 %

30 sec: speed at 3 mph, incline at 1 %

30 sec: speed at 2.5 mph, incline at 2%

Finish with a 4 minute cool down interval: 2 minutes at 2mph and another 2 min at 1mph at 0 incline.

Exercise TWO

The second exercise is a more intense version of the previous workout. It will help you burn more calories and it will definitely challenge a normal fit person. Beginners should avoid doing this program in the first days. They will need to start with the first exercise and gradually increase the speed and incline while staying in a comfort zone.

Start with a 4 minute warm up session: speed should be 2 mph for the first 2 minutes and then increase to 3 mph.

The incline should also be set to 1% for the first 2 minutes and increase to 2% for the last part.

30 sec: speed at 4 mph, incline at 2 %

30 sec: speed at 5 mph, incline at 3 %

30 sec: speed at 5 mph, incline at 2%

30 sec: speed at 5.5 mph, incline at 2%

30 sec: speed at 6 mph, incline at 1%

30 sec: speed at 6 mph, incline at 2 %

30 sec: speed at 5 mph, incline at 2 %

30 sec: speed at 4 mph, incline at 3%

Finish with a 4 minute cool down interval: 2 minutes at 2mph and another 2 min at 1mph at 0 incline.

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