No doubt to say that walking on the treadmill is the best way to lose weight .if you want to burn your extra calorie that you should make a proper treadmill workout plan weekly.
Here you have to maintain your duration and intensity, which is best to burn calories quickly. Lose weight or burn calorie, not only walking on the treadmill; it also depends on eating habits.
Regularity is another prominent plan to lose weight ideally if you maintain a walk on the treadmill exercise. Walking on the treadmill is the best way to cardio workout so you can make plan safely
How long should I walk on the treadmill to lose weight?
Healthy adult people need to walk at least 150 minutes per week to get moderate-intensity .it also best for cardio exercise. But you will extend your walking time to lose weight. The 30-minute plan is enough of walking on the treadmill that burns around 150 calories.
If you follow this workout plan every day without doing other exercises, you can lose a pound of calories within three weeks. If you want to lose more, you should walk faster and add some incline to your treadmill workout plan.
Does treadmill reduce belly fat?
It is a common question that many people ask that walking on a treadmill will reduce belly fat. Running on the treadmill is one of the most effective ways to lose belly fat.
It does not only burn calorie but also burn your overall fat.it also directly affects your visceral fat that lies under your stomach muscle. To see the best result of belly fat burn you should maintain 75 to 150 minutes workout per week.
You can also follow some points to see your fat loss which helps to get a cardiovascular workout:
- Wear a heart rate monitor and set it on the treadmill during the exercise.
- Count your calorie after every workout session
- Jog for 1 minute with 4mph and set the incline to 2 percent.
- Run at 8 to 10 mph or according to your intensity until warm enter your fat burning-zone.
- show your heart rate during running because if your heart is not pumping that your calorie is not burning.so you have to follow the ideal heart rate for optimal burning is about 60%-85% of the maximum heart rate.
- Jog at least four mph for 1 minute
- Walk with two mph for 5 minutes to cool down your workout session.
Do people also ask how do I make a treadmill workout plan?
It very easy if you manage your time and schedule to adjust your job. At first, you have to make a daily routine from Monday to Sunday each month; you can divide your workout plan for a month.
Week 1: treadmill workout plan
In the first week, you have to make a basic schedule that provides you with a model workout to adjust your intensity.
In Monday: start a warm-up workout
On the first day of the week, you can do a moderate intensity workout which helps to burn your extra calorie. On this day you can make two sessions for 60 minutes because a 60-minute workout provides you with a moderate-intensity exercise.
In the morning you can do a 30-minute treadmill workout, and another time you can maintain another 30 minutes to fulfill your 1 hour.
First 10 minutes you can make a worm up exercise with moderate intensity, then you can start your bricks workout and increase your heart rate up to 60%-70%.
But if you do high-intensity workout, you shouldn’t more than 30 minutes in a day. For better exercise that if you select a treadmill that included with heart rate strap and inclines veracity and calorie counter that you can set all this program during workout plan and see all information during the workout and you can reach your target quickly.
You can also choose resistance level which featured from beginner to elite person.so in the beginning, moderate level of resistance support you to adjust which your intensity
So you can select an average level.
If you make a treadmill workout plan to maintain all these criteria, it supports you to burn up to 300 or 400 calories depending on your speed and weight.
Tuesday select for Easy and Healthy workout:
No need to take the high challenge in this day because Monday you made a great effort to lose weight .so in this day you can do regular walk for 30 minutes on the treadmill for your cardio workout.
On this day you should go for 50% – 605 of your maximum heart rate. It enough for this day’s workout plan.
Wednesday: Treadmill Hill Workout plan
On Wednesday you can take a short and efficient workout plan that will be more effective to lose weight. So you have to select hill climbing for a 45-minute workout plan, and you have to try at least 30 minutes of it.
The treadmill included a pre-installed hill workout program that you can set during the workout. You can make a steady hill climb or hill intervals for better results. One thing you should follow that your heart rate would be 70 -85 % of maximizing.
Thursday for moderate walkout plan:
You can do the moderate workout with the treadmill for 30 minutes peacefully.no need to walk hard today. In this session you can add some ab workout with your equipment.
If you fill comfortable you can do a full ab workout, but you should remain that you have to preserve your energy to vigorous workout for Friday.
Friday is for 20 minute speedy and intervals workout:
Friday is the most important day to do a hardcore workout, so you have to follow every step of a workout plan. You know most of the treadmill comes with pre-installed programmed for speed intervals.
But before starting speed intervals, you have to know how to go faster for run or jugging. If your treadmill featured with manual speed, then take two minutes for prepared yourself by walking fast and then you can start your speedy running or jugging .and, in the end, you have to do slow stem peace workout and of course, press your stop key.
If your treadmill featured with electromagnetic resistance then take 30 to 60 seconds for speed up, before going a more extended session to catch your breath because it helps you to do first running or jugging during speed intervals.
You have to aim for 30 to 45 minutes for the overall walkout plan. On the workout plan, you have to feel that you are doing a hard workout session which is about 80 to 90% of your heart rate.
Saturday for distance workout:
It’s an excellent opportunity to walk on the greenway with a distance workout plan. If you go out for a walk, you should maintain a workout app plan on your smartphone which track your steps, count calorie and how long you walk.
If you choose your treadmill workout inside your home, then take 1 hour to walk. In this time you can listen to the podcast, or audiobook to motivate yourself and also watch your favorite movie make an entertaining workout session.
Sunday to make it a fun day with a fun workout:
On this day you can make a plan for your friends and family. On this day you can make a different type of physical exercise like cycling and swimming with friends or make an intersecting group workout. On this day you can just make a fun and enjoyable day to get energy for next day’s workout.
According to this workout plan, you have to maintain your month’s view. And also follow some diet plan which supports you to lose weight easily and quickly.
There is no hesitation in saying that walking on a treadmill to lose weight perfectly if you make an exact workout plan and follow it properly.
You have to maintain your time workout session and develop your training time; then it will be an easy and smooth session to lose weight quickly.
Last Updated on January 2, 2023