Are you consistently hitting the treadmill but not seeing results? Or maybe you just want to maximize your gym time and get more out of your workout — totally reasonable! Here are six quick tips and tricks to mix and match that up your caloric burn and help you get the most out of your indoor run — scientist- and trainer-approved.
1. Drink Caffeine First
Fun fact: that whole "But first, coffee" thing has some real truth to it. Drinking caffeine before a workout can increase your caloric burn and aid in your muscles' strength. So before you hit the tread, sip your favorite brew. You'll feel energized, and you'll be getting a better burn.
2. Strength Train Before You Jump On
Warming up is essential to running, both for indoor and outdoor runs. What's more is that "strength training should always come first — always," Natalie Carey, certified trainer and sports nutritionist at Diakadi, told POPSUGAR. Scientists agree — Nicole Aurigemma, M.S. physiology at the Women's Health and Exercise Lab at Penn State, explained that burning through your glycogen stores (carbohydrates) with strength training allows you to burn more fat when you hit the treadmill.
3. Increase Your Pace Little by Little
Even if you only up your speed by 0.5, you increase the amount of calories burned. It will feel challenging, but you'll get more out of each minute by using this tactic. If you can increase your speed by 1.0, even better!
4. Up the Incline
Don't want to up the speed? Try the incline! Increasing your incline can increase your caloric burn by up to 30 percent. Need to go slower? Walk at a steeper incline for a great glute workout, combining cardiovascular exercise and strength training.
5. Try Sprinting Intervals
We know that high-intensity interval training (HIIT) and Tabata training are surefire ways to burn more calories — so apply it to the treadmill! Interval training on the treadmill will challenge your body and help you get your workout done in less time. Try the Tabata method: 20 seconds of sprinting your fastest with 10 seconds of recovery.
6. Do a Group Class
According to some studies, group fitness can help you lose more weight. Try a treadmill class like Barry's Bootcamp, Speedplay, or Orange Theory Fitness where you can run on the treadmill (and get your strength training in first!) with a group of people instead of going it alone in the gym.