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Let’s face it: The treadmill (unfairly) gets a bad rap. Merely mentioning it as a cardio option can quickly cause your training partner’s enthusiasm to evaporate. After all, many people associate treadmill workouts with unflattering terms like boring, monotonous, and uninspiring.
Yet even if your previous treadmill experiences failed to elicit motivation or effective results, it’s not too late to change your tune. Whether you’re focused on losing fat, improving your metabolic conditioning, or recovering efficiently, this popular piece of home gym equipment can help put you on a path to success.
Plus, you don’t have to invest what can seem like countless hours and steps to make physique, performance, or health improvements. Here are three goal-specific workouts that only take 30 minutes to complete and have the potential to transform your opinion about treadmills.
While nutrition plays a major role in your ability to lose body fat, exercise can enhance your efforts to trim extra inches off your waistline. (1) However, if you have a limited window to hit the gym, it’s important to get the most bang for your fat-burning buck. When it comes to your next treadmill session, swap out the slow, steady-state approach for something that’s proven to be more efficient and effective: high-intensity interval training. (2)
This type of workout isn’t for the faint of heart. Ultimately, though, sprint intervals provide a unique stimulus that simply can’t be replicated with steady-state cardio training. Combining brief periods (less than one minute) of high-intensity runs with a far less demanding walking interval of equal time will push you mentally and physically.
Most importantly, however, this method provides more fat-burning upside than simply going at the same speed throughout your workout. In fact, a study comparing calories burned during 30 minutes of HIIT, weight training, running, and biking showed that HIIT participants burned 25-30 percent more calories. (3)
Considering you need to be in a calorie deficit to lose body fat, following a well-structured eating plan that prioritizes protein and engaging in strength training and HIIT-style cardio can be quite a powerful fat-loss solution. (4)
Keep in mind that you can make this workout more demanding in a number of different ways. Setting the treadmill on a low incline will put more stress on your quads and your glutes. As you improve, you can reduce the rest time between sets, which could give you room to fit a few more rounds within that 30-minute window.
Because this workout is ultra-demanding on just about every part of your lower body, it’s best to save it for a non-leg day. Additionally, while you can pencil it into your schedule two to three times per week, make sure to do so on non-consecutive days so you’re able to recover and hit the gym again.
Metabolic conditioning may lead to fat loss, but that’s not the sole objective. Rather, this exercise methodology is all-encompassing in its mission to improve both your endurance and strength. Increasing your work capacity can allow you to shine brighter in your weightlifting sessions or give you the cardiovascular foundation to maintain an elevated heart rate for a longer period.
The treadmill presents a prime opportunity to get in better overall shape if you take advantage of the incline feature. Unlike the fat-loss workout, though, you don’t have to go top speed to get closer to your end goal.
That said, interval-style training reigns supreme when it comes to conditioning. You can take things to the next level (literally) through incline treadmill training, which has been shown to be effective for improving oxygen consumption, blood lactate responses, and muscle power. (5)
This 30-minute treadmill workout revolves around manipulating the incline and the speed in a pyramid-style fashion. Once you navigate through that portion, you’ll get a chance to finish on a high note with a run that’ll force you to push through every last step.
Not every treadmill program has to be interval-based. In fact, a no-frills, steady-state-style session is a great way to recuperate from a muscle-building workout. If you want to get your body primed to train again, a treadmill-centric approach is simple, yet effective.
When it comes to recovery, staying stationary won’t yield the best results. On the contrary, movement is key to reducing lactic acid buildup, eliminating toxins, and shuttling nutrients into your cells. (6)
A positive correlation between increased blood flow and performance recovery makes low-impact forms of aerobic exercise a logical choice. (7) While that doesn’t mean you should fully eliminate rest days, it does mean you should incorporate active recovery into your weekly routine. Cycling and swimming fit the bill, as does a steady-state treadmill workout.
You don’t need to overcomplicate it, either. Depending on how much time you have, you can pair a timed walk with a series of mobility exercises to enhance your recovery.
When you’re about to spend 30 minutes on a treadmill, it might be easy to think you don’t need to warm-up. However, that’s certainly not the case — especially if you want to fully reap the rewards of your upcoming cardio session.
Completing a structured warm-up protocol not only offers injury prevention and performance benefits, but it also gives you a chance to prepare your mind for the challenges ahead. (8) And considering you’ll have to repeatedly ramp up the intensity to optimize fat burning, you’ll need to prime your joints, muscles, and tendons before you dive into your workout.
Kang Squat – CrossFit Movement Library
This four-part warm-up routine addresses key areas like the hamstrings, hips, and glutes — all of which will be put to the test once you step foot on the treadmill.
Any 30-minute workout can be effective — as long as you put in the effort. Although treadmill training alone won’t necessarily give you your ideal physique, it can be strategically incorporated into your overall fitness routine as a way to drop body fat, get in better condition, or aid in recovery. Commit a half-hour to this misunderstood machine and you may be surprised at how much you enjoy every minute of whatever workout you choose.
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