how to use treadmill to lose belly fat

How to use treadmill to lose belly fat

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The food we consume has calories that are critical for survival. These calories are converted by the body into energy to help it perform its normal physiological functions like respiration, heart pumping, and blood circulation. The energy is also used to perform other normal daily activities like walking, office duties among others. In simple terms, like oxygen, calories are also important. Depending on one’s weight, height, lifestyle, and age, each individual requires a different amount of calories. An adult for instance needs an average of 2000 calories in a day.

However, when excess calories are taken and not converted into energy, they become reserved energy and settle in the belly. I use treadmill several times to lose belly fat and I can see the changes. However, although it is possible to have a treadmill at home, I always recommend that you join a group that is focused on achieving the same goal as you. These people will give you the motivation to attend to your daily exercises and keep moving.


Most people struggle to lose belly fat which has proven to be a challenge because of the lots of adipose tissues accumulated in the stomach. So the only way to lose belly fat is either by reducing the amount of calories you take or ensure that those calories taken in are burnt. Treadmill happens to be one of the best calorie-burning workouts because it is aerobic. Hit the gym and find a lot of treadmills for this purpose or get one for yourself and use it at home.

With a treadmill, you can burn hundreds of calories in an hour and lose that belly fat fast. A treadmill allows you to engage in activities like jogging, walking, and running. If you program your treadmill to a walking distance of 2 mph/hr, you will be able to burn 214 calories in that one hour. The more you increase the speed, the more calories you burn.

How to use treadmill to lose belly fat: Basic Tips

Walking on a treadmill is more effective in helping to lose belly fat. When you use a treadmill, the first goal you need to have is to burn an extra 300 calories each day. This means you will be engaged in a moderate but intense exercise for one hour. Below are some of the routines to follow to help you lose belly fat fast.

If you have less than an hour to exercise, I recommend you go with high-intensity training which will only take 20 minutes tops of your time. Alternatively, you can increase the time spent in exercise and use moderate-intensity workouts throughout the day.

Workout plan

Use this model as your workout plan but make sure to modify it according to your schedule

First Week:

  • Moderate intensity workout: Start your week with a 60 minutes moderate-intensity workout. With this workout, you are guaranteed to burn about 300 to 400 calories depending on the speed you programmed and your weight. Instead of working out the entire hour, you can break the exercise into two sessions of 30 minutes. Start with a moderate pace for about 10 minutes then increase it to a brisk walk that raises your heart to 70% heart rate. You can use a heart rate calculator to make sure you are reaching the targeted numbers.
  • An easy health walk: The first day you put in a good effort so, on the next day, you will only have a 30-minute walk at an easy pace. The heart rate aimed here is 60%.
  • Treadmill hill exercise: You can also use the preprogrammed hill workouts incorporated in the treadmill to burn calories every minute. You can work with a steady climb or hill intervals. This requires more work and effort and therefore I recommend you aim for a 45 minutes workout and a heart rate of 85% maximum.
  • Moderate health walk: At a moderate pace, walk for about 30 minutes and this means you have to choose between 12-14 on your RPE scale. You must maintain a moderate range so that you preserve some energy for the next day’s workout. After this exercise, challenge yourself to do any three of your favorite ab exercises. For instance, you can choose plank, ab curls, and standing abdominal workout.
  • Speed intervals: Intervals are short sessions where you can either walk or run at a challenging pace. Luckily for you, most treadmills come with a pre-programmed speed interval from which you have to choose the one that suits you. You can alternate jogging for walking or walking for running. If you happen to use a treadmill that doesn’t have speed intervals, do it manually by increasing and decreasing speed. Aim for 45 minutes for the entire workout with 30 minutes intervals. The speed segment should show a 90% heart rate and 15-18 on the RPE scale.
  • Distance workout: Walk at a comfortable pace for an hour tracking down your distance and steps with a tracker in your phone. This is more fun when you have a treadmill with a built-in screen so that you can watch a show as you work out.

Second Week:

Repeat the treadmill workouts you did in week one while exploring the various workouts programmed in your treadmill. If walking is becoming a problem, try using shorter sessions and build up on time as you continue each day. Ensure that you reach your calorie target by adding 15 minutes to your initial set time. If you burn an extra 300 calories each and reduce the amount you take by 200 calories, that means you will be achieving a 500 calories deficit each day. This is good for someone who wants to lose belly fat quickly.

Third Week:

Work on the walking posture and forms especially try walking faster so that you burn extra calories in a single workout session. As you progress, increase speed and the heart rate to achieve the desired goal.

Step by step guide

To lose belly fat you need to follow some steps for all the exercises of treadmill or you need to make a daily activity table. This will set the limits for your body weight loss, so you get the right exercise and the right timetable.

i. High-intensity exercise:

Do this workout exercise at least three times a week especially when you are spending less time on the exercise. Run at a pace that seems very hard to achieve your goal. At the end of the exercise, you have to burn at least 400 calories in every session.

ii. Intervals:

This involves 4 minutes of intense exercise alternated by a two minutes easy workout. This has to be repeated ten times three times a week for two weeks. If this is too much, you can start low with intervals of one minute. This allows one to burn about 300 calories in every session.

iii. Steady-state exercise:

The exercise goes for about 30 minutes but it should be frequent. It is a moderate-intensity exercise. The aim is to bring your heart rate to a maximum of 70% so that the body can use a lot of fat for energy. The goal is to burn an extra 300 calories in every session.

iv. Food habit:

Food habit to lose belly fat that helps more with treadmill Incorporate these foods into your treadmill workouts to fight belly fat.

  • Bananas
  • Oats
  • Citrus fruits
  • Eggs
  • Pulses
  • Nuts

v. Precaution during exercise:

In terms of lifestyle changes, if your goal is to lose belly fat, you need to do regular exercise. Most importantly, engage in aerobic exercises such as walking and running. Fortunately for you, the treadmill allows you to do these activities. Also, there are some types of foods you need to avoid during treadmill exercise to achieve desired results. These include;

  • Sugar
  • Aerated drinks
  • Dairy products
  • Meat
  • Fried foods
  • Carbohydrates
  • Salty foods

Bottom line

In conclusion, losing belly fat is a safe but not an easy process especially when you choose to do it in the comfort of your home. Purchasing a treadmill and bringing it home does not guarantee that you will use it. I would recommend that you join a fitness group that involves people who share the same problems, interests, and goals as you. Use whatever works for you during the sessions to achieve your goal.

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