Want to lose weight by getting into sport? The treadmill is the way to go. Check out our ideal programme to get you started!
What's the magic ingredient for losing weight by running? Interval training! it burns off between 500 and 1,000 calories an hour and carries on burning them off even after you've finished your session. It's called the afterburn effect.
To get you started, we've come up with a four-week programme for beginners. All you're going to need is a pair of running shoes, a positive mindset and a treadmill. You can easily find one at your local gym, or consider getting one yourself if you have the space for it. Explore treadmills and other cardio equipment here!
Getting back into shape? Ready, set, GO!
Get warmed up by starting each session with ten minutes of walking.
And when you finish your session, warm down with another five minutes of walking so you can get your breath back while still being on the move.
Active recovery such as this means you're still working your cardiovascular system and also increases the intensity of your sessions.
We highly recommend pairing these exercises with a healthy diet too if you want to reach your goals fast.
SESSION 1
20 minutes: Alternate between running at the pace you want for 1 minute and walking for another minute.
SESSION 2
20 minutes: Alternate between running at the pace you want for 1 minute 15 seconds and walking for 45 seconds.
PRO-TIP:
The second session is always harder than the first (Due to fatigue, etc).
So hang in there and try giving it all you've got! You got this!
The best way to get maximum results is to do a muscle-strengthening session in addition to your running.
Varying the types of exercises you do will give your body a proper workout.
You should be looking to do squat jumps, split squats, planks and jumping jacks.
SESSION 1
25 minutes: alternate between running for 1 minute and walking for 1 minute.
Increase the difficulty and the benefits by setting the treadmill to an incline of between 2% - 5%.
SESSION 2
25 minutes: alternate between running for 1 minute 15 seconds and walking for 45 seconds.
SESSION 3 (AS AN OPTION)
Muscle strengthening (squat jumps, split squats, planks, jumping jacks, pushups etc.). We have a host of training equipment that will take this session to the next level! These include Dumbbells, resistance bands and weights. Check them out here!
SESSION 1
25 minutes: alternate between running for 30 seconds on an incline of between 3% - 5% and walking for 30 seconds (no incline).
SESSION 2
30 minutes: alternate between running for 30 seconds on an incline of between 3% - 5% and walking for 30 seconds.
SESSION 1
25 minutes: alternate between running for 1 minute 30 seconds (still on an incline and increasing it if it seems too easy) and walking for 30 seconds.
SESSION 2
30 minutes: alternate between running for 1 minute 30 seconds (still on an incline and increasing it if it seems too easy) and walking for 30 seconds.
SESSION 3 (AS AN OPTION)
Muscle strengthening.
Did you like the programme? Integrate this routine into your fitness journey and we hope that you'll be happy with the results?
After seeing that you've progressed, remember to adapt it to your level by making your sessions more demanding (running for longer and at a faster pace).
You'll realise you're feeling good at the end of the day, and that nothing can stop you now! Go get it!
