5 Advanced Treadmill Workouts for Weight Loss | XpertsReviews.com

When it comes to shedding extra pounds, the treadmill can be a great ally. With its convenience and versatility, it’s no wonder this staple of fitness centers and home gyms continues to be a staple for those looking to burn calories and improve their cardiovascular health. Whether you’re a seasoned athlete or just starting out on your fitness journey, these advanced treadmill workouts for weight loss will enhance your routine, challenge your body, and boost your metabolism in ways that steady-state cardio can’t match.

There are a variety of treadmill workouts that are suitable for weight loss, from high-intensity interval training (HIIT) to hill sprints and long-distance endurance runs. HIIT, known for its fat-burning effectiveness, involves short bursts of intense effort followed by periods of recovery. Hill workouts mimic uphill running, engaging more muscle groups and increasing calorie burn. Meanwhile, steady-state runs at varying speeds can build endurance and burn calories consistently.

The beauty of the treadmill is its ability to provide a controlled environment. It allows you to adjust the speed, incline, and duration to suit your fitness level and goals. Regular treadmill workouts help with weight loss, cardiovascular fitness, mood boosting, and overall health.

To get the most out of your time on the treadmill, it’s essential to vary your workouts and make them more challenging. This not only helps prevent plateaus, but also keeps your sessions interesting and enjoyable.

Below are five advanced treadmill workouts for weight loss that I often recommend to clients and athletes who want to maximize calorie burn and stay on track with their weight loss goals. Each routine is structured to push your limits, combining speed, incline, and intervals to create a high-energy, fat-burning experience.

Workout #1: HIIT Sprints

HIIT is known for its effectiveness at burning fat and boosting metabolism during and after your workout. This advanced HIIT treadmill workout involves short bursts of maximum effort followed by brief recovery periods, making it a powerful tool for weight loss. The constant alternation between high and low intensity increases your heart rate, leading to significant calorie burn and improved cardiovascular fitness.

Warm up:

• 5 minutes of brisk walking or light jogging on a 0% incline

Training:

• 30 seconds of sprinting at 90-95% of your maximum effort
• 1 minute of walking or light jogging
• Repeat the cycle 10 to 15 times

Cool:

• 5 minutes of walking at 0% incline to gradually lower your heart rate

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Workout #2: Incline Intervals

Incline intervals on the treadmill simulate uphill running, dramatically increasing the intensity of your workout. This advanced routine is designed to target more muscle groups, especially the glutes, hamstrings, and calves, while improving cardiovascular endurance. Different incline levels will challenge your body and burn more calories than running on a flat surface.

Warm up:

• 5 minutes of walking or light jogging on a 0 to 2% incline

Training:

• 2 minutes of running with a 5 to 6% slope
• 1 minute walk at 0% incline
• 2 minutes of running with a 7 to 8% slope
• 1 minute walk at 0% incline
• 2 minutes of running at a 9-10% incline
• 1 minute walk at 0% incline
• Repeat the entire cycle 2 to 3 times

Cool:

• 5 minutes of walking at 0% incline to gradually lower your heart rate

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Workout #3: Pyramid Interval Training

Pyramid interval training is a unique and effective way to challenge your cardiovascular system and increase your calorie burn. By gradually increasing and decreasing the intensity, you can push yourself to the limit while keeping the workout dynamic and engaging. This advanced routine is great for breaking weight loss plateaus and improving overall fitness.

Warm up:

• 5 minutes of brisk walking or light jogging on a 0% incline

Training:

• 1 minute of running at a moderate pace
• 1 minute of running at a faster pace
• 1 minute sprint
• 1 minute of running at a faster pace
• 1 minute of running at a moderate pace
• 1 minute of walking or light jogging
• Repeat the pyramid sequence 2-3 times

Cool:

• 5 minutes of walking at 0% incline to gradually lower your heart rate

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Workout #4: Brisk running with incline

Fast-paced runs are designed to improve your lactate threshold, which is the point at which lactic acid builds up in the blood faster than it can be eliminated. This advanced treadmill workout combines a fast, challenging pace with incline intervals to maximize calorie burn and endurance. Maintaining a faster pace for an extended period of time can increase your metabolic rate and improve your body’s ability to sustain high-intensity efforts.6254a4d1642c605c54bf1cab17d50f1e

Warm up:

• 5 minutes of walking or light jogging on a 0% incline

Training:

• 10 minutes of running at a brisk, steady pace (comfortably hard)
• 5 minutes of running with a 5% incline at the same pace
• 10 minutes of running at a brisk, steady pace (comfortably hard)
• 5 minutes of running with a 6% incline at the same pace

Cool:

• 5 minutes of walking at 0% incline to gradually lower your heart rate

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Workout #5: Fartlek Intervals

Fartlek, a Swedish term for “speed play,” involves alternating between periods of fast running and slower recovery periods. This advanced workout is highly effective for weight loss because it combines steady-state cardio with high-intensity intervals. The unpredictable nature of fartlek training keeps your body guessing, preventing plateaus and continually challenging your cardiovascular system.

Warm up:

• 5 minutes of brisk walking or light jogging on a 0% incline

Training:

• 1 minute of fast running
• 2 minutes of jogging
• 2 minutes of fast running
• 2 minutes of jogging
• 3 minutes of fast running
• 2 minutes of jogging
• 2 minutes of fast running
• 2 minutes of jogging
• 1 minute of fast running
• Repeat the sequence 1 to 2 times

Cool:

• 5 minutes of walking at 0% incline to gradually lower your heart rate

Jarrod Nobbe, MA, CSCS