If you want to get rid of those extra pounds you gained during holidays or get back into shape, you need to work out.
And one of the best ways to get “ripped” is by doing cardio, and treadmills are your best friend if you are trying to do so. If you are a veteran or someone who has been working out for some time, then you should know that it is impossible to burn fat in a focused area.
Hence, you need to lose overall BFP (Body Fat Percentage). No matter how much of those crunches you do, your abbs will not pop out if you are not at the correct BFP.
Therefore, the best way to do that is to reduce your overall BFP, and here are six of the best treadmill workouts for beginners that you could do to reduce your BFP.
Treadmill Exercises for Beginners
One of the most prominent issues that newbies face is finding the correct exercise. Well, after you read our article, that might no longer be the case.
1. Treadmill Hill Workout
If you are a novice, this might be one of the simplest exercises that you can do to boost speed, endurance, and stamina. You start by inputting the most economical speed (that is comfortable for you) and set the incline at 1%. In this setting, use the treadmill for at least 5 to 10 minutes maximum.
As you get more accustomed and your endurance as well as stamina increases, you can raise the speed and steepness of the treadmill. Furthermore, you can try by changing the speed and steepness. For instance, raise the speed and steepness every 30-40 second intervals.
By the way, make sure you are not running more than 10 minutes! Also, to get the best result, find yourself the best treadmill for home. Click here and check some of them available on the market.
2. Treadmill Hike Exercise
Now, if you are looking for an exercise to hit your back, then this is a perfect workout for you. However, if you want to see optimum results, then we suggest that you uniformly increase the intensity. By intensity, we mean that you should be raising the speed and incline.
Are you wondering how to do it? Well, first, do a 5-minute walk or jog at a comfortable pace to warm up. After that, increase the speed and steepness to 3-4 MPH (Miles Per Hour) and 4-12%.
And at the last 5 minutes, slow the pace and inclination down. You can do the work out for 20-minutes to 45-minutes depending on your level and the time in hand.
3. Sprint Interval
This can be one of the most intensive methods of working out for a beginner. Nevertheless, it can also be considered as one of the most convenient methods of burning calories.
Start by running at a minimum speed of 3 to 5 MPH for 10 minutes. It is a great way to warm your body up for what’s coming. Next, raise the speed to a point where your heart rate reaches 80 to 95% of your average rate. To calculate heart rate, subtract your age from 220, and you get the heart rate you need to reach for sprinting.
Maintain this speed for a minute or two and then walk for three to five minutes. Continue this for 10 to 15 minutes. And to end the session, walk for another 5-minutes.
4. Side Shuffles
Side shuffle is an efficient method of building your hamstrings and other thigh muscles. Begin with a speed limit between 3-3.5 MPH or lower (just pick a speed that is comfortable for you to walk in a different direction).
Then turn to the right on the treadmill while flexing your knees. Make sure you stay low and start shuffling. After 2 minutes, switch sides and continue on the opposite side. Keep doing this for at least 10 minutes.
5. Walking Plank
We all know plank is one of the most difficult forms of core exercise, and the walking plan is a more upgraded version. So, if you are not accustomed to planks, think twice before doing this.
Set a very low MPH (Miles Per Hour) and get into position, with your hands on the side rails. Set a speed that you are confident with, then put your hands on the rotating belt. After that, try walking in the plank stance for at least 5 to 10 minutes.
6. Crab Walk
Want to develop your lower body? The crab walk is an amazing choice to work on your hamstrings, glutes, triceps, and core. It might seem a bit bizarre, but soon, you will realize how complicated and tricky it can be.
Like the walking plank, set a speed that is comfortable for you. Get on a crab-like position. If you are confused about how to do that, then place your hand on the belt of the treadmill (on the side) and face away with your feet flat on the floor and raise your hips. Make sure your back is faced towards the ground.
Still having issues imagining it? Try googling it as you would get a clear image of what you are supposed to do. Do it for a minimum of 5 minutes.
Tips for Newbies
Here are some additional tips for newbies.
- Have a Plan
You do not want to keep exercising without having a goal. Plus, avoid having unrealistic goals as it is one of the top reasons for beginners to get demotivated and leave exercising! So if you are trying to lose weight, aim for like losing 0.5 or 0.25 kg in a week. Also, you must plan your exercises for optimum results.
- Control Your Diet
It has been stated that working out is 40% of having a fit body, and the rest is your diet. Therefore, make sure you are controlling your diet. To lose weight, you need to be in a caloric deficit, and to bulk up, you need to be on surplus.
- Consult a Professional
When you are new in the gym, taking the help of a professional trainer is a must. They can tell you everything you need to know regarding the matter.
We have listed some of the best physical activities that you can do at home. However, to get the desired effects, you must have the finest treadmill at your home. It is only after you have top-notch equipment and a well-planned workout routine that you will see noticeable results.