interval training cardio interval running burns more calories
Fitness

5 Fat Blasting (20-Minute) Treadmill Routines

Interval training on the treadmill is not only less boring, but it is proven to burn more calories than traditional cardio because it uses both the aerobic and the anaerobic energy systems.
This means:
1. You burn calories for up to 8 hours after you stop training (as opposed to a regular one pace jog, where your body stops burning calories as soon as the run is over)
2. Glycogen is your bodies preferred energy source for interval workouts. Fat is the preferred energy source for normal jogging. When you just run a typical jog every day, your body actually creates and stores more fat to support this anticipated activity. When you switch it up by practicing interval training, you’re (almost tricking your body into) storing carbs as glucose and glycogen instead of fat (both are anabolic, which burns fat even while “resting”)
3. You don’t have to run as long to burn the same amount of calories as a normal jog
4. You strengthen your heart and lungs as a result of the added challenge interval training provides

Here are some fat-melting treadmill routines to try this week:

Monday
1. Jog at a comfortable pace – 2 min.
2. Sprint as fast as possible – 1 min.
3. Speed walk – 1 min.
4. Sprint (try to sprint a little faster than the last time) – 1 min.
5. Repeat steps 1-4, 3x


Tuesday
1. Light jog on a slight incline (around 5 mph or more) – 2 min
2. Turn sideways and shuffle – 1 min.
3. Switch sides and shuffle – 1 min.
4. Run as fast as you can (facing forward now! Increase the incline) – 1 min.
5. Repeat steps 1-3, 3x, but a little faster each round


Wednesday
1. Warm up (3 mph or more) – 1 min.
2. Light jog (5 mph or more) – 3 min.
3. Run as fast as you can – 1 min.
4. Speed walk on slight incline – 1 min.
5. Jog on same incline – 3 min.
6. Sprint as fast as you can (same incline) – 1 min.
7. Lower the speed but raise the incline, speed walk – 1 min.
8. Keep incline, raise speed to a jog – 2 min.
9. Keep incline, raise speed to a sprint – 2 min.
10. Keep incline, lower speed to a jog – 2 min.
11. Lower incline, raise speed, sprint as fast as you can – 2 min.
12. Cool down, lower speed to a speed walk – 1 min.


Thursday
1. Run on incline (around 6 mph on 4% incline) – 5 min.
2. Lower to a speed walk but raise the incline (to about 10%) – 5 min.
3. Run (faster than last time, try 7mph or more on 4% incline) – 5 min.
4. Speed walk (12% incline or more) – 5 min.


Friday
1. Warm up (3 mph or more) – 2 min.
2. Run (6.5 mph or more) – 1 min.
3. Speed walk – 30 sec.
4. Sprint (8mph) – 30 sec.
5. Speed walk – 30 sec.
6. Sprint (9 mph) – 30 sec.
7. Walk (3 mph or more) – 1 min.
8. Sprint (9 mph) – 30 sec.
9. Speed walk – 30 sec.
10. Sprint as fast as you can on a slight incline (around 4%) – 1 min.
11. Comfortable jog (keep incline) – 1 min.
12. Sprint as fast as you can and raise incline – 30 sec.
13. Speed walk – 30 sec.
14. Repeat #1-13

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