The 20-Minute Fat-Burning Treadmill Workout To Get You Back In Shape

Fat is something that we all frown upon. But fat does not necessarily have to be bad. In fact, our body needs fat to produce energy.

What is fat?

Body fat is considered to be a form of energy. They have the potential to be converted into energy. The food that you eat gives you calories. These calories are like fuel to your body. This fuel is absorbed into your bloodstream and burnt by body processes. Calories are burnt by muscles when you indulge in physical activity. It is interesting to note that these calories are also burnt by breathing, digestion, growing hair, brain function, etc. So there are times when we end up consuming more calories than needed. Since the body does not need so much energy that you provide it with, it stores this energy in the form of fat. The body stores this fat in case it needs this energy, say during a famine. Read More: Best Treadmill Machines For Walking

These extra calories are packed into fat cells. So if we were to think of calories as gasoline, then fat cells are like balloons filled up with gasoline. As you consume more food i.e. calories, these ballons start to get bigger and bigger. These balloons shrink as and when you consume this fuel.

Now here comes science, brace yourselves. When energy is in your bloodstream it is easier to burn it. But when energy gets filled up inside the balloon of fat cells, it is much harder to burn it. This is because of the chemical conversion that the energy goes through. This chemical conversion ensures that the energy is stored efficiently. You can think of it as a ZIP file. Read More: Top 10 Best Treadmills Under $1000

The energy becomes more storable and compact however the content in this file becomes harder to access. When the body demands more energy, yet another chemical conversion is done by the body to convert the energy into energy that can be used.

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How is fat burned?

According to the Principle of Mass Conversion, the matter cannot be created or destroyed. Matter instead go through chemical conversions thereby changing their states. It is similar to a car engine that turns fuel into heat. Your body does the same with energy. The mitochondria are responsible for pulling this fat out of the fat cells. They, then, put this fat through a metabolic process and convert them into water, heat, carbon dioxide, and ATP. Read More: Best Food to Lose Weight

The 20-Minute Fat-Burning Treadmill Workout To Torch And Lose Fat

Warm-up:

The objective of this warm-up is to get your muscles ready for the intense activity that they would go throw. Begin with a speed that you are very comfortable with. It is suggested that you should begin with 3 to 5 miles per hour. Do this for a minute. Make sure you are breathing all right as breathing should not be difficult at this point in time. Now crank up the speed by 0.1 to 0.2 miles per hour. The incline should be zero at this point. Do this for another minute. Now for the third minute, bump up the speed by yet another 0.1 to 0.2 miles per hour. Again, the inclination will be zero.

Recovery:

Now that your body is warmed up we will give the body a minute to restore its energy and then jump straight into the intense plan that we have planned for you. Set the speed somewhere between 2 to 3 miles per hour. You will practically be walking for this one minute. The aim is to provide rest to your body but not let it cool.

4-Minute hill run or walk:

Now, this is where we will take things to the next level. You have to set your incline at about 4%. Speed can be anywhere between 3.5 miles per hour to 6 miles per hour. This is supposed to be challenging. Beginners can set the inclination and speed somewhat close to the aforementioned if they do not feel comfortable. For the second minute, set the inclination back to zero. But set this off with an increase in speed by 0.1 to 0.3 miles per hour.

For the third minute, bump up the inclination to 4 percent again. But this time do not decrease your speed to the original speed that you started within the first minute i.e. continue with the speed set in the second minute. Now for the last minute, get the incline down to zero again and set this off with yet another 0.1 or 0.3 miles per hour increase in speed. Tip: Take short strides to tackle the curveball thrown by incline.

Recovery:

It is time to give your body a complete rest. You will love this part of the workout the most (winks)

4-Minute push:

For the first minute, begin with a zero inclination. Set the speed to anywhere between 3.5 to 6 miles per hour. For the second minute, get the incline back to zero and crank up the speed in between the range of 4 to 7 miles per hour. For the third minute, take it easy and decrease the speed to between 2 to 3 miles per hour. For the last minute, give it all that you have and increase the speed to anywhere between 4.5 to 7.5 miles per hour. you should touch your fastest speed at this last minute.

Fat-Burning Treadmill Workout

Cooldown:

The aim of this last-minute of your 20-minute workout is to get your heart rate back to normal. Your breathing should get back to normal. This is quite similar to a warm-up. You want to reduce the speed slowly and get it to zero. Say you start at 3 miles per hour, then you will slowly decrease it to 2 then 1 then 0. Make sure you do this at an evenly spaced time.

In order to ensure no muscle soreness after this workout, do not forget to stretch your muscles for a minute or two. Now that we are done with a 20-minute workout, how about we head into an even more intense 40-minute treadmill workout! Give this workout a try as this treadmill workout is exclusively designed to get rid of fat.

Progression run:

This constitutes 25 percent of the total time of the workout. You start with an easy jog. The speed is increased gradually every two minutes by 0.5 miles per hour. One can begin with a speed that he finds himself comfortable with. It is recommended to start with 5 miles an hour. You are the best judge of your body so set the speed to what you think is right. So this is how your workout should look like.

  • First two minutes at 5 miles per hour
  • 3 to 4 minutes at 5.5 miles per hour
  • 5 to 6 minutes at 6 miles per hour
  • 7 to 8 minutes at 6.5 miles per hour
  • 9 to 10 minutes at 7 miles per hour

Incline workout:

here comes the second part of the workout. Hill running is unarguably the toughest. It takes the intensity of your workout to the next level. It not only increases your stamina but also does wonders for your speed and strength. Get the incline to anywhere between 6 to 8. Set the incline according to what you are comfortable with. here is how it should look like.

  • 1st minute at 2 miles per hour
  • 2nd at 4 miles per hour
  • 3rd at 2.25 miles per hour
  • 4th at 4.5 miles per hour
  • 5th at 2.5 miles per hour
  • 6th at 5 miles per hour
  • 7th at 2.5 miles per hour
  • 8th at 5.5 miles per hour
  • 9th at 2.5 miles per hour
  • 10th at 5.8 miles per hour

Recovery:

The objective of the coming ten minutes is to get that heart rate back to normal. This will give the body the time to restore its energy and get ready for the sprints that are on their way for the last ten minutes in this workout. So bring back the incline to zero. Focus on your breathing and form. This is how your ten minutes should look like.

  • 1st minute at 5 miles per hour
  • 2nd minute at 6.5 miles per hour
  • 3rd minute at 5 miles per hour
  • 4th minute at 7 miles per hour
  • 5th minute at 5 miles per hour
  • 6th minute at 7.2 miles per hour
  • 7th minute at 5 miles per hour
  • 8th minute at 7.4 miles per hour
  • 9th minute at 5 miles per hour

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Sprints:

The last and the toughest part of the workout starts now. Calories can be burnt in huge amounts if one alternates between intense workout and rests. It also keeps one engaged in their workouts. Set the ceiling for rest at one minute. Take as little rest as possible as this would ensure you have an elevated heart rate throughout your last part of the workout. Make sure that you inhale deep breaths and drink water during rest if need be. This is how your workout should look like

  • 1st minute at 2.5 miles per hour
  • 2nd minute at 8 miles per hour
  • 3rd minute at 2.5 miles per hour
  • 4th minute at 8.5 miles per hour
  • 5th minute at 2.5 miles per hour
  • 6th minute at 8.5 miles per hour
  • 7th minute at 2.5 miles per hour
  • 10th minute at 9 miles per hour
  • 8th minute at 9 miles hour
  • 9th minute at 2.5 miles per hour

Cooldown:

Slowly decrease the speed to walking speed. Try to get your heart rate back to normal. Take deep breaths and relax. Tada, you are done with this brutal workout. You did an amazing job!

Apart from doing workouts, you also need to focus on your diet. As we have already mentioned, consuming extra calories creates balloons of fats in the fat cells. it is possible to lose weight just by focusing on your diet.

  1. Carbs: Cut back carbs and sugar. When you consume fewer carbs, your appetite goes down. Your body will consume the carbs that are already stored in your body in the form of fat.
  2. Protein: have lots of protein ass more protein results in an increased expenditure of calories. It also reduces your cravings for food and makes your tummy feel full.
  3. Vegetables: Have lots of low carb veggies. Veggies are loaded with myriads of nutrients.
  4. Healthy fats: Don’t hesitate to have healthy fats. It is very difficult to maintain a low carb diet along with a low-fat diet. Some sources of healthy fats are coconut oil, butter, and olive oil.

It is important to take care of your physical appearance as well as your mind. So don’t beat yourself up if you do not lose weight. Have patience and you shall succeed.