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How to lose belly fat and increase muscle on a treadmill

October 21, 2021 6 min read
How to lose belly fat and increase muscle on a treadmill How to lose belly fat and increase muscle on a treadmill

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    Fitness goals are an important part of a healthy lifestyle. They can help you achieve your dream physique and are a great way to minimise stress. When set and followed correctly, they can even be used to dramatically change your lifestyle and future. They can limit health problems and improve your mental health, reducing stress and other unwelcome emotions. Yet despite these benefits, many people neglect their fitness goals. One of the leading reasons for this is that it can be difficult to exercise every day. Not everyone has easy access to the gym and when the weather isn’t looking so good, the last thing you want to do is go outside. The solution? Bring the gym to you. 

    The treadmill is one of the most underrated pieces of equipment in the gym. When used effectively it can be used to burn belly fat, increase stamina and improve muscle development faster than many alternatives. It’s used by Olympians, athletes and bodybuilders as part of their routine- so why do most people leave it out of theirs?

    Usually, it’s because most people don’t know how to effectively use it. They think that treadmills are for burning a few calories here and there. However, it can be used to achieve most fitness goals with the right techniques. Here are 3 treadmill routines that can help you achieve your fitness goals and live a happier, healthier lifestyle. 


    HIIT Workouts

    High-intensity interval training, also known as HIIT workouts, is a great way to improve cardio and burn belly fat. This type of training uses several periods of intense exercise followed by a short period of recovery. It works by getting your heart rate as high as possible during the work periods, then letting it decrease during periods of rest. This allows you to increase the overall intensity of workouts and burn more calories during each routine. A 2017 study published in the Journal of Diabetes Research found that HIIT workouts allow people to burn more fat in less time. They studied 43 participants over 12 weeks. These participants trained regularly, with some using HIIT and others using moderate-intensity continuous training. The results showed that whilst both groups lost total and abdominal fat mass at the same rate, the HIIT group reached their fitness goals in significantly less time. 

    Rolling Hill Runs

    Rolling hill runs are designed to help you burn as many calories in as little time as possible. These workouts can be completed in around 20 minutes and involve a mix of walking and running on different inclines. During the workout, you’ll walk up the high hills (inclines) and run on the lower ones. As the incline decreases, the pace will increase, therefore forcing your body to adapt. After a 4-5 minute period of running, you’ll take a 1-minute ‘rest’ where you can walk up an incline. This incline makes the process of walking harder than traditional rest, which will help you boost the number of calories you burn, whilst building muscle at the same time. 

    Walking on a treadmill is a great way to exercise — read our ultimate walking routine for your everyday here.


    5K Treadmill Workout

    If you’re new to running, then the 5K treadmill workout is a great place for you to get started. It’s the perfect routine for new runners and can be tailored to your fitness goals and requirements. You can begin by setting a goal time to work out the average speed of your run. For example, if you want to run a 5k in 30 minutes or below, you’ll need to set the treadmill pace to at least 10km per hour. If you’re not sure what time to start on, go for a 5k run and see how long it takes. 

    With the 5k treadmill workout, you’ll be aiming to complete a 5k but you’ll vary the pace throughout. This will allow you to build stamina and endurance without risking injury. You can speed up the treadmill based on how you feel, or set yourself goals to maintain certain speeds for certain amounts of time. What makes this workout so great is you can base it entirely around how you feel. If you want to make the routine more challenging, you can even add an incline to help build extra muscle and burn off fat. If you plan on running an actual 5k race, you should do this workout around 3 to 4 times a week. After a few weeks, you’ll complete the race with ease!

    Why not try Couch to 5k to kick things off? Read our guide here.


    What treadmill workouts are best for weight loss?

    Whilst there are 100’s of different treadmill workouts, the best for weight loss are HIIT workouts. By getting your heart rate as high as possible through an intense workout, your body will naturally begin to burn fat at a faster rate. 

    Check out our treadmill buyer’s guide for more guidance here.


    How can I lose belly fat by using a treadmill?

    You can burn belly fat using a treadmill in several ways. High intensity workouts are a great way to burn belly fat and are a great way to keep fat away for good. Alternatively, you can use a treadmill for long distance running which will also help you on your fat loss journey. 


    Can I build muscle on a treadmill?

    Yes! As you continue running and increase the intensity of your workouts, you’ll naturally build muscle throughout your body. If building muscle is your goal, you can also combine treadmill workouts with weight lifting for the best results. 


    How do I develop stamina for competition training on a treadmill?

    To build stamina for competition training you want to build a routine around the competition itself. For example, if you plan on running a 10k race, you want to be running at least 5k on a consistent basis, with 2 10k runs a week. Each time, you want to maintain a consistent pace and gradually increase this as your body grows stronger. 


    Can I improve my body composition by using a treadmill?

    Treadmills are one of the best machines available for improving body composition. Not only do they work every muscle in your body, but they’re also more supportive for your joints compared to running on hard surfaces. This allows you to train for longer without risking injury. 


    What’s next on your fitness journey?

    With so many benefits, treadmills are one of the best products to invest in when focusing on your fitness journey. Instead of using a gym, you can purchase your own treadmill to train in the comfort of your home. You’ll also begin to use more advanced features such as setting up your own races and creating customised routines as you begin to understand how your treadmill works. For more information about the treadmills we have on offer, you can check out our buyer’s guide. Alternatively, if you’re ready to make a purchase you can buy now on our product page. 

    Good luck with your fitness journey, we hope we can help you achieve your goals!

    To take a look at our full product range, check out our store. Or for more expert exercise information, check out our features hub.

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