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30-Minute Weight Loss Program: 3 Treadmill Workouts That Actually Burn Fat

For those trying to stay on top of their weight loss goals for the 2014 new year the easiest machine to use in the gym is the treadmill, but if you don’t have specific fat-blasting treadmill workouts, losing actual weight will be difficult to near impossible.  It’s relatively easy to hop on the hamster wheel and jog at the same speed for 45 minutes; however, running on a treadmill day after day can become monotonous and lead you off the weight loss path – mainly because your body gets used to the same ol’ thing.

treadmill workouts that burn fat - 30 minute workout

Three 30-Minute Treadmill Workouts That Actually Burn Fat – for all fitness levels | Photo Credit: Shape

The good news is, there are shorter, more effective treadmill workouts that actually burn fat.  No matter what your fitness level is, an effective weight loss program can include walking or running on the treadmill as long as you have the right education and fitness tips from someone who knows their stuff (hello me!)

Below, check out 3 minute-to-minute treadmill workouts that really work for those looking to lose weight.   The following 30-minute workout programs will work effectively for all levels of fitness and include various inclines as well as speeds  – prepare yourself to work hard, sweat, and blast calories!

Editor’s Note: Print your favorite treadmill workout below and be sure to take with you to the gym.

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Three 30-Minute Treadmill Workouts That Actually Burn Fat

~ for all fitness levels ~

1. Beginner Treadmill Workout – this workout is for anyone new to exercise, one who hasn’t exercised in 3+ months, or someone who unable to jog (due to injury or pain). Note: *Try not to hold onto the rails*  Total Exercise Time: 31 minutes

Time (min)

Speed (mph)

Incline (%)

0-5:00 (warm-up)

3.0

0

5:00-8:00

3.5

3

8:00-11:00

3.5

0

11:00-14:00

3.5

3

14:00-17:00

3.5

0

17:00-20:00

3.5

3

20:00-23:00

3.5

0

23:00-26:00

3.5

3

26:00-31:00 (cool-down)

3.0

0

2. Intermediate Treadmill Workout – This workout is for anyone who hasn’t exercised in the past 3 months, exercises sporadically, or is new to jogging.  Total Exercise Time: 30 minutes

Time (min)

Speed (mph)

Incline (%)

0-5:00 (warm-up)

3.5

1

5:00-7:00

6.0

1

7:00-9:00

3.5

1

9:00-11:00

6.0

1

11:00-13:00

3.5

1

13:00-15:00

6.0

3

15:00-17:00

3.5

1

17:00-19:00

6.0

3

19:00-21:00

3.5

1

21:00-23:00

6.0

1

23:00-25:00

3.5

1

25:00-27:00

6.0

1

27:00-30:00 (cool-down)

3.5

1

 3. Advanced Treadmill Workout – this workout is for someone who exercises and/or jogs on a regular basis (4+/week).  Total Exercise Time: 30 minutes

Time (min)

Speed (mph)

Incline (%)

0-5:00 (warm-up)

5.5

1

5:00-7:00

7.0

1

7:00-9:00

4.0

1

9:00-11:00

7.0

1

11:00-13:00

4.0

1

13:00-15:00

6.5

3

15:00-17:00

4.0

1

17:00-19:00

6.5

3

19:00-21:00

4.0

1

21:00-23:00

7.0

1

23:00-25:00

4.0

1

25:00-27:00

7.0

1

27:00-30:00 (cool-down)

3.5

1

About The Author

Chris Dorka is a certified Personal Trainer and Strength & Conditioning Specialist in Columbus, Ohio. Chris works for The Wellness Forum and trains a broad range of clients at The Wellness Forum's private gym. He earned his Masters Degree in Exercise Science & Health Promotion from Florida Atlantic University, and his Bachelor’s Degree in Kinesiology & Health from Miami (Ohio) University. Chris has worked as a personal trainer for over 4.5 years. His experience includes 1-on-1 adult, sports performance, post rehab training, and group fitness. Throughout his training career, Chris has worked with hundreds of clients, including young-middle aged adults, children, and athletes of all levels.Chris is a plant-based trainer who believes body transformation and weight loss are accomplished through hard work, diligence, and proper progression. Furthermore, Chris promotes a whole food plant-based diet rather than an eating regimen of numerous dietary supplements that promise a “shortcut to health & fitness.”

One Response

  1. How To Get Fit Fast: Transform your Bikini Body In Just 7 Days | Nubry - San Diego's #1 Fashion, Beauty, Events And Lifestyle Blog - What To Wear, Insider Tips, & Celebrity Trends

    […] Now, for all you girls who think running at 6.0 mph for 45 minutes on the treadmill is going to get you fit for summer – please stop! This will only get you skinny fat, meaning you may be thin, but you won’t have an ounce of muscle to fill out the skin over your fat and bones. Running at a steady pace will not get you the results you want. Instead, do interval training where you go all out for 1 minute then slow down for 1 minute, for a total of 20 minutes. You can also try 1 minute intervals of walking lunges at a 10% incline mixed with running, for a total of 20 minutes. The only time it would be acceptable to do low/moderate intensity, steady state cardio is first thing in the morning before breakfast, for no more than 30 minutes. Just be aware that the fat burning benefits of fasted cardio are only effective for the first few weeks you incorporate this activity; hence one of the reasons why interval training is much more effective in how to get fit fast.  Click here for a 30-minute treadmill weight loss program for all levels. […]

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