How to Burn Fat and Build Muscle Using Just the Treadmill

How to Burn Fat and Build Muscle Using Just the Treadmill

Forget those long and mindless treadmill sessions, here are five effective ways to mix it up and achieve the results you want.

Sometimes it just takes a bit of creativity and thinking outside the box to really step up your workout. Mixing up your workout routine regularly will not only add intensity, but will ensure you are continuously challenging your body. Try these workouts on your next cardio day and feel the results!


1. High Intensity Interval Training (HIIT)

Incorporating HIIT into your treadmill session is an effective method to increase your heart rate and the calories you burn. Running consistently for a long period of time can be long and draining. Try adding speed intervals to amp up the intensity. For example:

  • Beginner: 20 seconds of running with 40 seconds of walking. Repeat for 10 rounds.
  • Intermediate: 30 seconds of running with 30 seconds of walking. Repeat for 10 rounds.
  • Advanced: 40 seconds of running with 20 seconds of recovery. Repeat for 10 rounds.

Before you know it, you'll have smashed a killer workout in just ten minutes!


2. The 30-20-10 Workout

The 30-20-10 interval split is one of the most challenging and effective workout methods. This workout involves:

  • 30 seconds of jogging
  • 20 seconds of moderate running
  • 10 second of fast sprints

Repeat this split five times, creating a five-minute continuous cycle. Then, have a two minute active recovery break of jogging or power-walking. Repeat the five-minute cycle for another two or three rounds, making sure you have recovery in between each cycle. After your workout, cool down appropriately.


3. Incline

The incline function is one of the most powerful and simplest ways to make your cardio session more effective. Not only does it add difficulty, but it will help strengthen and build muscle all across your body - especially your quads, abs and calves. Doesn't matter whether you are running, jogging or just power-walking, try increasing the incline to feel the extra burn.


4. Add body-weight exercises

For those wanting to add a bit of variety into their treadmill routine, try incorporating intervals of body-weight exercises in between running sets. This will work to strengthen and build your full-body muscles. There are several ways you can do this:

  • Slow down the speed on the treadmill, and add a few sets of walking lunges
  • Get off the treadmill and do a few sets of any of your favourite body-weight exercises. Try squats, push-ups, sit-ups or whatever muscle group you want to target! 


5. Don't forget the upper body!

It is common practice for people to hold onto the treadmill handles for support. However, this will prevent you from getting the most out of your workout. Let go of that treadmill machine, and incorporate your arms to add energy and power to push you through your run. This is the perfect way to tone up your arms, upper body and core.


Make sure you properly warm up and cool down to avoid injuries, sprains and pains.

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Photo credit: Chloe Chapman

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