treadmill incline workout
Training | Treadmill

Treadmill Incline Walking Workout For Weight Loss

If you are trying to lose weight using a treadmill but not seeing the desired results, it’s time to make some changes in your workout routine.

Some fitness enthusiasts believe that weight loss is only possible if you walk for endless hours.

But, experts have designed some efficient and effective treadmill walking workouts to lose weight fast.

One essential part of the treadmill is its incline function, which allows you to burn more fat and boost weight loss. We have created three workouts that will strengthen your legs and also burn extra calories. You are free to decide the speed, but make sure you are breathing heavier than average.

Incline walking workouts

An incline function in your treadmill adds variety to your workouts. It also allows you to challenge your body every day and strengthen it in the best possible ways. Start with a continuous activity, which will help you to lose all the unwanted fat.

Here is the deal.

  • Warm-up your body for 5 minutes without any incline
  • Adjust the incline to 1 per cent and walk for at least 30 minutes. Follow the same practice for 5 days a week.
  • Raise the slope by 1 per cent every week to push your body limits and reach higher fitness levels.

Workout 1:

People generally look for 30-minute treadmill workouts for weight loss, but in the classic pyramid, you need to spend only 27 minutes. Yes, the minutes are relatively rigid because of the incline. But, the outcome is also better.

Warm-up for 5 minutes at 0 per cent incline

  • Walk for 1 minute at 1 per cent incline
  • Walk 2 minutes at a 2 per cent incline
  • Walk 3 minutes at a 3 per cent incline
  • Walk 5 minutes at a 4 per cent incline
  • Walk 3 minutes at a 3 per cent incline
  • Walk 2 minutes at a 2 per cent incline
  • Walk for 1 minute at 1 per cent incline.
  • It’s time to cool down for the last 5 minutes. Stroll and cool down. Perform the same five days per week.

Workout 2

The next version is comparatively easy to understand, but do not underestimate its difficulty level. The starting is easy because you only need to warm up at a zero per cent incline. However, the next stage asks you to cover few minutes on a steep tread belt. But, don’t worry because there is a short recovery walk as well.

You need to repeat the same process for at least half an hour. Overall, it’s the best 30-minute treadmill walking workout to lose weight.

  • Walk for 5 minutes at 0 per cent incline.
  • Walk for 3 minutes at 4 per cent incline.
  • Walk for 3 minutes at 1 per cent incline.
  • Five minutes at 0 per cent incline

Workout 3

The last routine is the best 30-minute treadmill walking activity to lose weight. It asks you to climb a steep tread belt but also gives you some time to cool down. You might find this routine hard for the first few times, but it’s a calorie buster, so you will feel the significant difference within 7 to 8 weeks of regular workout.

  • Warm-up your body for 5 minutes at 0 per cent incline
  • Walk for 2 minutes at a 6 per cent incline
  • Walk for 3 minutes at 1 per cent incline.
  • Repeat all the steps four times
  • Walk for 5 minutes at zero per cent incline so that your body can cool down.

Stay motivated

Some of the users tend to get bored while working out, especially using the treadmill. It’s one of the reasons why we told you several routines to vary your daily workout. If you want to make your exercising sessions more exciting and exciting, try a treadmill that comes iFit enabled.

Some of the other ways to kill boredom while working out is music, videos, audiobooks and podcasts. Listening to music can be entertaining, motivational and you will walk for few more minutes or lift more weight. You can also call a workout buddy to make things even more enjoyable.

Take care of your treadmill

Wipe down your running machine after completing the walking sessions. Sweat can lead to corrosion, and dirt can make its internal parts non-function. So, use a vacuum to clean the underneath floor space of the treadmill.

Check the tread belt after every 30 days and lubricate it once a year. If you notice any noise while walking, repair the treadmill before the sound develops and disturbs others.

FAQs

How much weight can you lose on a treadmill in a week?

Regular usage of treadmill contributes to significant weight loss. You can burn approx—500 to 1000 calories every day by following an efficient walking treadmill workout. So, you will lose around 1 to 2 pounds every seven days.

How to lose weight on a treadmill in a month?

We have discussed some of the best Treadmill walking workouts to lose weight fast. You only need to follow one or all of the five days a week. Do not take any offs in between, and you will notice considerable weight loss.

Bottom Line

None of the exercises that we discussed today takes more than 30 minutes to complete, including the warm-up and relaxed downtime.  Try all of them once and include them in your daily workout schedule. We suggest that you work out five times a week and practice one of the workouts mentioned above thrice.

Measure your weight after every seven days to see your progress. When you have lost a considerable amount of weight, we recommend running over a treadmill. Consult your doctor before including anything new into your workout schedule.

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