Have you finally made your mind about losing weight? If yes, then it is natural to want to see results as quickly as possible. Losing weight in one month is possible if you are committed and have the right workout equipment. Currently, one of the best and most used workout equipment for weight loss in the United States is a treadmill. Studies have shown that working out on a treadmill for 30 minutes is enough to help you lose weight. A 155-pound person working on a treadmill for 30 minutes can shed away up to 312 pounds. Losing a pound of fat requires you to burn at least 3500 calories. This means that if you work out for about 30 minutes a day on your treadmill then you can lose at least a pound each week and about 5 pounds in one month. So, do you want to lose weight fast on a treadmill but you don’t where to start? In this post, we are going to give you tips on how to lose weight on a treadmill in a month.
How much weight can you lose in a month?
With regular workout and the right diet, a treadmill can help you lose between 6- 8 pounds in a month. This is in line with the Center for Disease Control and Prevention (CDC) that recommends losing between 4-8 pounds a month. If you follow the tips that we will discuss below, then you can lose up to eight pounds in a month.
Tips on how to lose weight on a treadmill in month
1. Perform high-intensity interval training (HIIT)
Losing weight is not easy, it requires commitment and consistency. One of the best ways to lose weight fast is by performing HIIT. A 2017 study on HIIT workout revealed that it is one of the most effective ways of burning calories and reducing body fat. HIIT usually involves a short period of high-intensity bursts which are then followed by short periods of rest. A person who weighs 155 pounds can lose about 400 calories if he/she performs HIIT workouts. After performing HIIT workout, your body will burn more fat for energy as it attempts to return to the resting state.
Performing HIIT n a treadmill is quite easy. Here is what you need to do:
- Ensure that your treadmill is flat
- Walk at about 2mph for about five minutes to warm up
- Run at 9-10 mph for 30 seconds
- Walk at 3-4 mph for 60 seconds
- Repeat the process 5-10 times
- Walk at 2mph for five minutes to allow your body to cool down
2. Perform different workouts
Another great way to lose weight in a month is by performing different workout routines. Modern Treadmills have many workout routines that users can try out. There are many benefits of trying out different workout while exercising on a treadmill. First, it helps to prevent boredom which can kill your morale. Secondly, it ensures that all crucial muscles on your body are worked on. It also helps to reduce the risk of injury.
Below is a sample of a workout plan that you can incorporate into your workout routine
- Monday: HIIT training for 20-30 minutes
- Tuesday: light treadmill jogging and walking
- Wednesday: rest
- Thursday: HIIT training for 20-30 minutes
3. Increase your duration and intensity
Losing weight in a month requires you to do more then what an average person does. This means that you have to increase both your intensity and duration. Increasing workout intensity means performing your workouts at a faster pace. For instance, instated of running for 3 miles in 45 minutes, you increase your speed to complete it in about 30 minutes. Duration, on the other hand, means increasing your workout time. For example, instead of working out for only 20 minutes a day, you increase that time to about an hour. Increasing your workout duration and intensity can help you lose weight fast.
4. Do hills
To lose weight, you must burn more calories than you consume. One of the best ways to burn more calories is by running at an incline. This way, your body will be forced to work harder and that only means one thing: burning more calories. Running at an incline also helps to engage more muscles which may help you lose weight fast because muscles burn calories faster than fat.
Below is a step by step process on how to exercise on an incline.
- Start by walking at 2mph for about five minutes to warm up
- Set the incline to 1% and run at speed of between 4-6mph for about one minute
- Repeat the same process until you real 8-10% incline
- Start decreasing the incline until you are at 0
- Walk at 2 mph for about five minutes to cool down
In conclusion, losing weight on a treadmill in a month is not difficult. However, it requires commitment and consistency. The quality of the treadmill that you use also matters a lot. If you want to get the best results, ensure that you buy the Best Treadmill.
Related Review Articles: