To burn more calories you must work out more. If you go to the gym, run on a treadmill, daily that is good. But, you must also improve your stamina by going longer and longer. There are different instructions for using a treadmill depending on whether you are a beginner or a professional athlete. To aim for weight loss, always consult your instructor.
HIIT or High-Intensity Interval Training is an acronym used by pros in the field. Fitness experts will tell you to run 1min at 7mph followed by 2mins at 5mph. This must be repeated at least 5 times. Then, you can walk for a minute to regain and recover, and start all over again. One way to incorporate intervals into training is by changing the speed settings. Higher speeds should be the eventual goal.
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2. Alternating – Running and Walking
When around in a park or on the treadmill, alternating between running and walking without taking a rest or sitting or something is more useful. This keeps the stamina going and doesn’t break the rhythm. Allowing your body to adapt to this rhythm improves your stamina and burns more calories. Taking a break, on the other hand, breaks it.
[ Read: How to Burn More Calories While Walking ]
3. Incline Treadmill Workout
It is recommended that you must choose an incline and speed that pushes your heartbeat to around 92% of your max heart rate. Walking at this for around 8 minutes and slowly reducing the incline every 2 minutes is a good overall work routine. Also, always remember to warm up before any exercise. The incline settings must be ramped up slowly if you wish and get into pace. Do not attempt any sudden changes if you’re a beginner and consult your trainer if at a gym.
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4. Brisk Walk on Treadmill
Setting your treadmill to “brisk” walk settings is a good way to warm up and also for intervals between running routines. This can vary from person to person of course, but will generally fall between 3 to 4 miles per hour or “mph”. One should start at a lower scale and gradually go up in a few weeks. This is a good routine to burn more calories.
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5. Dumbbell Treadmill Workout
A usual dumbbell treadmill circuit comprises bicep arm curl, overhead press, triceps extension, front raises and more. This is a really great combo but aimed for mid-level and not beginners. Starting to gain pace and control of yourself on a treadmill at various settings is the first thing. Alternatively, do it on the ground and get back on the treadmill for a minute and repeat it. It is a high-calorie burn routine, nevertheless.
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6. Hill Walk Treadmill Workout
Walking uphill on a treadmill in your comfortable walking shoes is a good idea. If you have a pair of running shoes, use them too. This is similar to using incline settings. Start the treadmill and set the incline to 2% and start brisk walking and pace up. Walk for 10 minutes and that too at the rate of 2 to 3 mph, less than “brisk”. This is warm-up and then proceeds to brisk. Now, increase the treadmill incline too. Both, simultaneously. Continue for like 5 minutes and increase speed plus incline. Repeat all over, and come back to start.
When you are persistent at burning more calories, trying to push yourself on the treadmill is fine. But, also you must take care of your food. If you burn less and eat more, the end result will be nullified. Using a treadmill in various speed settings, inclines, using dumbbells are some of the ways to improve the calorie burn rate and increase your stamina day by day.