Treadmill Fat Burning Routines!


To have excellent results shredding fat and getting you muscles well defined, try cycling through the following treadmill workouts each week. Cycling through your routines allows your muscles to never adapt to one system, but instead consistantly develop and lean out the muscle.

Treadmill workout: 1 (24 min)
Time (min/sec) Speed (mph) Incline (%) Repeat
2 4.0 0
2 4.5 1
2 5.0 2

30 s 7.0 5 3x
30 s 4.5 5

15 s 8.5 0 3x
45 s 4.5 0

1 6.5 5 3x
1 4.0 5

3 7.0 2
3 4.5 0

Treadmill workout: 2 (25 min)
Time (min/sec) Speed (mph) Incline (%) Repeat
2 3.5 1
2 4.0 2
2 4.5 5

1 5.5 5 3x
1 3.5 7

30 s 6.0 7 3x
30 s 4.0 5

15 s 7.0 5 3x
45 s 3.5 5

10 s 8.0 5 3x
50 s 3.5 2

4 3.5 2

Treadmill workout: 3 (25 min)
Time (min/sec) Speed (mph) Incline (%) Repeat
2 4.0 2
2 5.0 2
2 4.0 2
1 7.5 2

2 4.5 2

2 7.5 5
2 4.0 5 4x

Treadmill workout: 4 (30 min)
Time (min/sec) Speed (mph) Incline (%) Repeat
2 4.0 0
2 4.5 5
2 3.5 5

2 7.0 2 3x
1 3.5 2

1 7.0 5 3x
1 3.5 5

30s 7.0 7 3x
30s 4.5 7

3 7.0 2
3 4.5 0

Treadmill workout: 5 (19 min)
Time (min/sec) Speed (mph) Incline (%) Repeat
2 3.5 2
2 4.0 2
2 4.5 2
1 5.5 2
1 6.5 2

30s 5.5 5 4x
30s 6.5 5
30s 7.5 5
30s 6.5 5

30s 5.5 2
30s 4.5 2

30s 7.5 7 3x
30s 3.5 7

3 3.5 0

Treadmill workout: 6 (1x = 15min)
Time (min/sec) Speed (mph) Incline (%) Repeat
1 5.0 5
1 4.5 5
1 5.0 5
1 6.0 5
1 4.0 5

1 6.0 5
1 6.5 5
1 5.0 5
1 4.5 5
1 6.0 5

1 4.0 5
1 5.0 5
1 6.5 5
1 4.5 5
1 5.0 5

Average: 3.7 (3 votes)
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I've gone through this cycle

smccann7968's picture

I've gone through this cycle a couple times and its a great routine. It's both challenging and effective. As I move into the third week I have a few questions. First of all, if I want to increase the intensity as I get used to the routine should I upgrade the mph/incline or increase overall time of the workout(adding time by repeating portions of it)? Also, I was curious about the 3.5 and 4.0 mph sections of the workout - should I run these or walk them. Its a very slow run.

Thanks for all of the free advice guys, I spend a lot of time on here and have tweaked my workouts/diets based on the information you've provided.

I would increase the

dylan's picture

I would increase the intensity first, once this intensity is achieved then next time you try this program keep the same intensity and increase duration, cycle back between these.

i dont understand this

nick hults's picture

i dont understand this guide, is there a way u can explain it bette?

I read your your article but

jpeterson267's picture

I read your your article but didn't understand how to work on treadmill. Please advise me regarding this.

Thanks for this program! Im

jillian_g's picture

Thanks for this program! Im going to try this since i just bought my new Adidas shoes for running. So I'm going to try it tomorrow and wait for the results.

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