This fat blasting treadmill workout will help you get results fast in an efficient fast-paced 30 minutes. It’s fun and works your butt too! I’ve included a FREE printable copy of the workout that you can take to the gym.
I love to walk, especially outside. When I’m walking outdoors, I can easily walk 3–4 miles. However, outdoor walking isn’t always an option so occasionally the treadmill is called for.
Unfortunately, I thoroughly dislike walking on a treadmill and find it hard to stick with it long enough to make it a workout. Nothing seemed to help, not music or watching the screen. I was lucky if I could make it through 20 half-hearted minutes. Worse, I just wasn’t getting any walking done because I avoided it.
My daughter saved the day for me by creating this interval treadmill workout for me. It’s tough in parts, but I get a great workout in half the time of my regular one-hour walk! It gradually gets more difficult for the first fifteen minutes. Then you have 5 really tough minutes. Then you have a sweet 10 minutes to reduce speed and incline.
This 30-minute workout gets intense. Depending on your fitness level, you may not get to the speeds or inclines she suggests. That’s fine. I don’t and I still get a good workout. It’s much better to modify to your ability than to push too much. Listen to your body.
Even though I don’t love walking on the treadmill, I believe the benefit of an interval workout makes it a good option a few times a week. Interval training pushes you to work hard for short periods of time. Even though the overall workout is shorter, you can get amazing benefits.
My favorite benefit is that I actually complete a walking workout and enjoy it. The time seems to fly by because it’s one challenge after another. Then the last 10 minutes are such a relief that it’s pleasurable.
I really enjoy high intensity interval training (HITT). This isn’t quite the same because you are building intensity then bringing it down. In HITT, you go to your maximum, then bring it down, and repeat many times. But because I am pushing towards my maximum intensity, I think I might be getting some of the same benefits of high intensity interval training.
Benefits of High Intensity Interval Training
- It makes workouts more interesting—you won’t get bored.
- It can give you an all-day boost to your metabolism.
- It can help suppress your appetite.
- It burns calories and fat.
The Fat Blasting Treadmill Workout
This is the workout as my daughter gave it to me. I modify it quite a bit and it’s still tough. I include it as it is, because it’s something to aim for. Just don’t push yourself too much. As always, this is something I’ve found useful but I can’t say it’s good for everyone. All workouts are not safe for all people. If in doubt, check with your doctor.
One way of measuring your exertion is to use the Rate of Perceived Exertion Scale (RPE). For example, an RPE of 1 means very easy. A 9 to 10 means you are so out of breath you can’t speak and you will be audibly heaving. Beginners should aim for level 6 or 7.
Let’s Get Started!
0 – 5 Minutes: Warm Up
Start at 3.0 mph and 0% incline. Each minute increase incline by 1 % and speed by 1 mph until you are at 3.5 mph. *This is a little fast for my own warm up. I speed up more gradually and don’t get to that speed until the next interval.
5 – 10 Minutes: Increase Your Heart rate
Stay at 5% incline and increase speed to 3.6%.
10 – 15 Minutes: Getting Ready for the Challenge
Increase incline to 8%
15 – 20 Minutes: The Challenge Segment
Increase incline to 10%, maintain speed or increase to 3.8 for the challenge segment of your workout. If this is too fast for you take the speed down. You can go as high as 4.0 as a goal to work towards. It’s only 5 minutes at this difficulty and this is where you will really get the best results—so push yourself. It’s all cooling down after this.
20 – 25 minutes: Decreasing Your Heart rate
Decrease incline 1% each minute and decrease speed down to 3.5.
25 – 30 Minutes: The Cool Down
Decrease incline 1% each minute and decrease speed by 2mph each minute. During your final minute you should be at 0% incline and somewhere around 2.6 mph. If you feel like you need a little extra cool-down time after this continue walking until you feel comfortable.
This fat blasting treadmill workout will have you burning about 200 calories in 30 minutes. However, the great thing about interval training is that you continue to burn calories throughout the day. I find the time flies by doing this workout. I have to really concentrate to maintain good form at these speeds and that keeps my brain happy and engaged.
Modify as Needed!
Again, I want to emphasize to modify this workout to fit your fitness level. Think about the perceived exertion rather than sticking to a certain speed or incline. Increase your speed and incline gradually over the first 15 minutes until you feel you are at about a 6 or 7 level of exertion. Then keep it there for 5 minutes. Then bring it down for the last 10 minutes.
Here is a copy of the basic workout that you can take with you to the treadmill. I still carry my original one with me to keep me on track. Remember that the speeds and incline are not set in stone. Modify for your fitness level!
Take a copy of the workout to the gym with you! This PDF includes the workout and a chart for you to track your progress.
Fat Blasting Treadmill Workout with Chart
Most of all, I want you to enjoy your workout. Exercise is so good for our body and mind if only we do it on a consistent basis. For me, the key to making it consistent is making it fun and something I look forward to.
Keep showing up my friends!
For days when you have time for an outside walk, here’s some of my favorite posts on walking.
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I'm a former counselor, career services leader, and college advisor. Now I coach and write at My Think Big Life promoting health and personal growth.