Taking up a systematic treadmill workout plan must speed up the weight loss process. The following workout plan is a 7-day schedule to work gradually into your cardiovascular fitness level while burning fat.
Want to burn fat at the speed of light? Try treadmill workout plans-you can have one set for seven days-to fire up results with walking, jogging, and interval workouts. Perfectly scheduled in 7 days, this workout is for novices and intermediate who want to know how cardio workouts pretty much define their body and life.
It sounds like you had goals for fast fat and weight loss. The one-week treadmill workout will get you going right with the combination of walking, jogging, and interval workouts.
Day 1: 1-Mile Sprint
Warm up for 5 minutes walking briskly. Run for 1 mile as fast as you can, noting your time and average pace. Cool down with a 5-minute slow walk.
Day 2: Interval
Begin with a 5-minute warm-up walk. Alternate between a 2-minute high-intensity sprint (slightly more than your Day 1 pace) and a 1-minute slow walk for recovery. Repeat this for a total of five times (15 minutes of hard work). Finish with a 5-minute slow walk.
Day 3: Circuit Training
After this five-minute walking warm-up, run for 2 minutes at a high-intensity sprint. Step off the treadmill and do 20 squats; 20 seconds of plank; 20 step-back lunges; then another 20 seconds of plank. Repeat this circuit four times. End with a 5-minute slow walk.
Day 4: 400-Meter Sprints
Warm up for 5 minutes walking briskly. Sprint 400 meters (about ¼ mile) for a high intensity followed by a slow walk for 1 minute for recovery. Repeat this 6 to 8 times. Then cool down with a slow walk for 5 minutes.
Day 5: Low-Intensity Steady State Walk
You were trained on data that ran up to October 2023. Day 5: Low-Intensity Steady State Walk vigorously for 45 minutes at a pace comfortable for you for endurance and fat burning. Start with 5 minutes of slow walking to warm up and then end with 5 minutes of slow walking to cool down.
Day 6: 800-Meter Sprints
5-Minute Warm-Up Walk: 800m (roughly half a mile) runs at a pace slightly faster than Day 1’s average, followed by 1 minute of slow walking to recover; repeat for about 3 to 4 sets. Finish with 5 minutes of slow walking.
Day 7: 12-3-30
After a 5-minute warm-up period, incline treadmill to 12% and set speed to 3.0 mph. Walk for 30 minutes at the same. Decrease the incline as necessary according to your fitness level. Cool down with a slow walk for 5 minutes.
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| Day | Workout Type | Duration (minutes) | Intensity Level | Notes |
|---|---|---|---|---|
| Day 1 | 1-Mile Sprint | 20 | High | Record time and pace |
| Day 2 | Interval Training | 25 | High | 2-min sprint, 1-min recovery |
| Day 3 | Circuit Training | 30 | High | Includes body-weight exercises |
| Day 4 | 400-Meter Sprints | 20-30 | High | 400m sprint, 1-min recovery |
Following this treadmill workout plan for a week will help you with weight loss by improving cardiovascular fitness and burning fat. Ensure you listen to your body and modify the intensity of workouts according to your own fitness level.
FAQS:
What if I can’t run?
If sprinting proves difficult, just walk briskly in place of the sprinting during the interval. Get faster as your fitness level improves.
Can I repeat this?
Yes, the seven-day plan can be repeated. Try to add recovery days or cross-training activities in between cycles.
Must I do them in the order I’ve described?
Although the order is written so that workouts increase in intensity, feel free to change the order to fit your schedule or your fitness level. Just balance your high-intensity days with easy ones; that will prevent you from overdoing it.
