How Long Your Treadmill Workout Should Be To Lose Belly Fat

How Long Your Treadmill Workout Should Be To Lose Belly Fat | XpertsReviews.com

The treadmill can be one of your best allies in the fight against abdominal fat. This versatile piece of equipment offers a variety of workout styles, from steady-state cardio to fat-burning intervals. But how long do you need to spend on the treadmill to see results? The answer depends on several factors, including your fitness level, the intensity of your training, and your overall lifestyle. By understanding these variables, you can tailor your treadmill sessions to maximize fat loss, specifically targeting stubborn abdominal fat.

Belly fat is notoriously difficult to lose because it’s not influenced by your workouts. Nutrition, stress levels and sleep all play a role. However, cardio exercises like walking or running on a treadmill can help create the calorie deficit needed to burn fat while improving your overall cardiovascular health.

Let’s break down the science-based and practical strategies to help you determine how long your treadmill workouts should be to achieve your weight loss goals.

In this article:

How long should you walk or run on a treadmill to burn belly fat?

fit woman working out on treadmill, concept of treadmill workout for beginners to lose weight
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The length of your treadmill workout depends on the intensity of your session and your overall fitness plan. For moderate-intensity steady-state cardio, such as brisk walking or jogging, aim for 30 to 60 minutes per session. Research suggests that 150 to 300 minutes of moderate cardio per week is effective for fat loss, or about five 30-minute sessions or three 60-minute sessions per week.

If you’re pressed for time, high-intensity treadmill workouts, like running or interval training, may be your choice. These sessions, lasting as little as 20-30 minutes, provide significant fat loss benefits, leaving you feeling effective and productive on your fat loss journey. Studies show that HIIT burns calories during the workout and boosts your metabolism for hours afterward, improving overall fat loss.

The key is consistency. Whether it’s walking, jogging, or sprinting, following a regular treadmill workout schedule is essential to reducing belly fat over time.

The Best Treadmill Workouts for Every Fitness Level

The Best Treadmill Workouts to Reduce Belly Fat

power of women walking on the treadmill, concept of best gym workouts for weight losspower of women walking on the treadmill, concept of best gym workouts for weight loss
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Not all treadmill workouts are equal when it comes to targeting belly fat. Here are my personal favorites that I use with clients on a mission to melt belly fat:

  1. Steady State Cardio: Walk at a brisk pace (3.5 to 4 mph) or jog at a moderate pace for 30 to 60 minutes. This method is great for beginners or as a recovery day workout.
  2. Inclined step: Set the incline of the treadmill to 8 to 12 percent and walk at a pace of 3 to 4 mph for 20 to 40 minutes. Walking on an incline increases calorie expenditure and engages your core muscles more effectively.
  3. HIIT workouts: Alternate between 30 seconds of running at a challenging speed (8 to 10 mph) and 1 minute of walking or slow jogging to recover. Repeat this cycle for 20 to 30 minutes.
  4. Progressive intervals: Start at a comfortable speed and gradually increase the intensity every few minutes. For example, start walking at 3 mph, increase to 4 mph, and finish with short bursts of running at 6 mph.

These workouts can help you burn calories, improve your cardiovascular health, and target stubborn belly fat. Once you’ve become a pro at these workouts, feel free to up your game and dive deeper into higher intensity intervals to complement your balance routines!

5 Beginner Treadmill Workouts to Lose Weight

Factors That Influence Abdominal Fat Loss on the Treadmill

fit woman doing 30 day treadmill workout for belly fat at gymfit woman doing 30 day treadmill workout for belly fat at gym
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Several key factors influence how effectively you lose fat. These factors go beyond exercise and include diet, regularity and stress management. By understanding these components, you can better tailor your treadmill routine to achieve visible results.

  1. Diet: Creating a calorie deficit is essential for losing fat. A calorie deficit occurs when you burn more calories than you consume. Pair your treadmill workouts with a balanced diet emphasizing lean proteins, whole grains, and healthy fats while minimizing processed foods and sugary snacks.
  2. Consistency: Regular exercise is essential. Aim for at least 3-5 treadmill sessions per week to establish a routine that promotes fat loss.
  3. Intensity: The harder you work, the more calories you will burn. Adding intervals, inclines, or speed variations can improve your workout.
  4. Stress and sleep: High stress levels and poor sleep can lead to hormonal imbalances, such as increased cortisol, a hormone that promotes fat storage around the abdomen. Incorporate stress management techniques and prioritize quality sleep to help maintain healthy hormone levels.

A Trainer’s Must-Have Treadmill Walking Workout for Weight Loss

Tips to Maximize Your Time on the Treadmill to Lose Fat

treadmill sprints for women, weight loss workout concept for womentreadmill sprints for women, weight loss workout concept for women
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Maximizing your treadmill workouts isn’t just about spending more time; it’s about making every minute count. Using strategies that optimize calorie burning and efficiency can accelerate your progress toward reducing belly fat. Here’s how to get the most out of each session:

  1. Warm-up and cool-down: Spend 5 to 10 minutes warming up at a slower pace to prepare your body and reduce the risk of injury. Likewise, cool down after your workout to help your body recover.
  2. Use tilt: Adding an incline engages more muscles, burns more calories and increases intensity without requiring running.
  3. Track your progress: Use an activity tracker or treadmill console to monitor your time, distance and calories burned. Seeing your progress can motivate you to stay consistent.
  4. Mix it up: Avoid doing the same treadmill workout every day. Alternate between steady-state cardio, incline walking, and interval training to avoid plateaus and keep your routine exciting.
  5. Stay hydrated: Proper hydration supports your performance and recovery, so drink water before, during and after your workout.

Jarrod Nobbe, MA, CSCS

Jarrod Nobbe is a USAW National Coach, Sports Performance Coach, Personal Trainer and Writer, and has been involved in the health and fitness field for 12 years. Learn more about Jarrod

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