Easy Tweaks That'll Help You Burn More Fat on the Treadmill

These tips from Self will help you make the most of your treadmill workouts!

Unsatisfied by the treadmill? Whether it's your go to at the gym or you absolutely hate it, there's no denying that hopping on that divisive piece of machinery is an easy way for both beginners and pros to squeeze in a workout. Unfortunately, if you're just running at the same pace for an hour, you probably won't be getting very much out of your routine.

Instead, optimize your workout with interval training, or a mix of different speeds and inclines. These techniques and more will ensure you never waste your time on the belt again. Check them all out.

If burning fat is your game, spending 40 minutes at the same tempo is both completely unnecessary and unhelpful. "When you run at the same pace, once you get off that treadmill you recover quickly, and whatever work you put in, that's all you're going to get," says New York Sports Club trainer Shayne Staley. She explains that practicing interval training will help you get the most out of your treadmill experience because, "it's like revving up your engine several times, so when you get off the machine you're still so hot that you're burning calories for several hours after."

For the most efficient interval workout, Staley recommends beginning with an easy jog for three to five minutes. Then increase the speed to a sprint for 30 seconds, and recover for a minute. Do this eight times. "That whole workout is under 20 minutes, and will keep you focused," says Staley.

If you're not a big sprinter, never fear: You can simply increase your incline for an equally effective workout. Again, Staley encourages a similar interval routine. Start with a three to five minute warmup, and increase the incline until you're at 80 or 90 on the heart rate monitor. Do this for one minute. Bring it back down to flat and recover for a minute to a minute and a half. Do that eight times.

Even if you aren't in love with the idea of a treadmill interval routine, it's important to vary your workout no matter what. New York Sports Club trainer Alyssa Exposito explains that, "You don't want to plateau." She tells SELF that it's important to, "shock your system, work on the transitions of your heart rate, and manipulate it with different systems." The more muscle groups you engage, the more fat you burn, so any mix of different speeds and inclines will almost guarantee you're getting a little more out of your routine.

"If it's a little uncomfortable, then you know you're working hard," says Staley. Whether you're doing interval training or not, it's important to run your absolute fastest or ramp up your incline to your hardest point at least a few times during your routine. This will get your heart rate up, which is essential for burning fat.

If you're looking for a different way take your treadmill workout to the next level, Exposito suggests running without turning the machine on. "By pedalling the actual platform, you're using so much of yourself," she tells us. For a great Tabata-style workout, do this exercise for 20 seconds with 10 seconds of recovery time for a total of four minutes.

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