What to Do: To get a great fat burning interval workout using one of the above methods, alternate between intensity 4 and 10.
Intensity Level 4 – A brisk walk while moving your arms in the same manner as someone who is running. While interval workouts are great for burning fat and sculpting a slim body, the recipe for getting healthy, losing excess body fat and gaining lean muscle mass can be found by combining these three ingredients: clean eating, cardiovascular exercise and weight training. Sign up and we'll send you the latest recipes, menu plans, fitness tips, and workouts each week. Treadmills are a much loved, and incredibly popular workout device which we sell a lot of here at No.1 Fitness. However, just because you want to turn your body into a fat melting furnace, doesn’t mean you have to forgo the fantastic health and fitness benefits also on offer. So, now that I’ve got your interest, if your goal is to burn fat i have two words for you – interval training!
Interval training may be a familiar concept for many of you, but for those who haven’t heard this term coined before, interval training is a style of training which involves high intensity ‘work’ periods alternated with lower intensity ‘recovery’ periods. The beauty of interval training is that the recovery periods allow for you to clear out much of this lactic acid, while keeping your heart rate high. Another, very important aspect to the magic of Interval training lies its ability to keep you burning fat even after you leave the gym.
Now that we’ve gone through the science of interval training, it’s time to get things started. Please note: the following workout is not intended for anyone with pre-existing health problems, or beginners who have previously led a sedentary life. The workout uses your own fitness level to dictate how hard and fast you will run throughout the session. And there you have it, the absolute best treadmill workout to help you achieve your fat loss goals. If you have any questions about this workout, or would like to share your experiences with interval training – please don’t hesitate to leave a comment below. Intervals target belly fat, making this workout perfect for upcoming bikini-season body prep. Weekly Workout Plan – Cardio and Strength Cross Training – 6 days of FREE workouts! August 4, 2014I know you’re here for the workout plan, but I also share a ton of other really cool exercise and fitness ideas on my site!


While I love hitting the road and running for miles and miles and miles, I know that many people prefer to get their runs done as quickly as possible. When you alternate betweenhigh intensity and low intensity movement, then repeat the sequence, you burn mega calories! It’s easiest to describe intensity using a scale of 1-10, 1 being very, very light work and 10 being extremely challenging. After warming up at intensity 4 for 3-5 minutes, alternate between 1 minute of intensity 4 and 1 minute of intensity 10, then repeat for the recommended number of times depending on your fitness level. However despite their popularity, many people simply don’t know the best way to achieve their particular goals. What if I told you there was a way to increase the fat burning effect of your workout, intensify your workout (yet manage to go for longer), and experience greater health and fitness adaptations?
Although that may seem logical, when we take the science of what is going on inside your body into account this is not the case.
Essentially, this alternating between high and low intensity prolongs your workout duration, while keeping your heart rate sky high for the entire duration!
Without getting too scientific, when you perform high intensity intervals, you accumulate a ‘debt’ of oxygen during the work periods which must be paid back by your body post-workout to return to normal.
Intense circuits also stimulate fat blasting hormones like growth hormone and IGF-1, further tipping things in your balance to become a lean, mean, running machine! RPE stands for “rated perceived exertion” and essentially is a numerical way to rate how difficult an exercise feels while you perform it. This workout will release fat burning hormones, increase your post-exercise metabolic rate, strengthen your cardiovascular system, and challenge your fortitude as an individual, give it a try for yourself! In this ladder run, the speed intervals increase in duration as the workout progresses to push your endurance, raise your heart rate, and rev your metabolism. Workouts, healthy recipes, motivation, tips, and advice that you can get right to your inbox! A bonus- this type of cardio workout keeps you from growing bored. Short periods of high intensity workouts followed by longer periods of low intensity ones burns more calories and subsequently more body fat than maintaining a steady pace or incline. As much as we like to tell ourselves that our only motive in buying a treadmill is to ‘feel fitter’ or ‘be healthy’, a large motive for many users is primarily to lose those love handles and feel better about their self image!
Besides being a quick way to get an effective workout in, intervals provide a great way to transform your body, and turn it into a lean, fat burning furnace! If you were to simply try and run as fast as possible for your entire workout, you will eventually succumb to local muscular fatigue.


If you manage to do interval training for 20 minutes, as opposed to burning out after 5-10 minutes of non-stop running, you can experience the fat loss, and fitness benefits similar to if you had kept going for the entire 20 minutes without the rest periods! Essentially meaning that your metabolism can be elevated for several hours after your workout has finished! Interval training is a powerful thing, as when it comes to fat loss, the calories burned during your workout session are essentially negligible in the grand scheme of your daily calorie intake, however – the ability to increase, and raise your metabolic rate, and levels of fat burning hormones on the other hand has the power to deliver some awesome results! Please refer to the scale below to see what the different numbers represent and adjust your exercise intensity appropriately throughout. I hope your weekend was epic and I hope you’re looking forward to tackling another week head on. In this expert advice update I will take you through the absolute best fat burning treadmill workout, which thanks to the other benefits on offer, could even be referred to as the absolute best treadmill workout, period.
By constantly alternating between intense work periods and short recovery periods, interval training workouts allow you to keep the workout intensity (and your heart rate) high for the entire duration of your session.
This happens due to the lactic acid which accumulates from high intensity work not having a chance to dissipate, and building up to the point where it begins to inhibit your performance. If you are accustomed to easy, mediocre workouts, and mediocre results then you may want to turn back now.
Interval training is more efficient than steady state cardio (going out and running at a comfortable pace for an hour). Essentially, your fat loss workout will be cut short and hindered by you burning out too soon! But if you are ready to revolutionize your fat loss, fitness, and overall capabilities then read on! In this post you’ll find five workouts that will push your limits and your potential. It also burns more fat and calories, allows you to preserve muscle mass, and increases your metabolism. I’ll even throw in a bonus workout just so we can keep the numbers even between the two. That’s right – 6 amazing workouts to improve not only your skeletal muscle strength, but your ticker, as well!



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