The treadmill is one of the popular exercise equipment. Treadmills are available at most gyms, and it’s not difficult to get one at home.
This machine is ideal for those who want to lose weight to achieve the ideal body. So can the treadmill get rid of back fat? Let’s find out through this article!
Table of Contents
Can Treadmill Get Rid of Back Fat?
Running is very effective in reducing body fat.
Yes, running will allow you to lose the fat around your lower back. But, the loss will come from all over your body, not just in this part.
Why does fat accumulate in the back? You can’t blame genetics. Back fat results from an unhealthy diet and an ineffective exercise regimen.
It is not feasible to reduce fats in a particular area. Instead, you’ll need to lose fat all over your body.
According to The American Council on Exercise, you should combine a low-fat diet and a suitable exercise program that includes activities like strength training and running to achieve the best overall body fat loss results.
4 Ways To Lose Weight With A Treadmill Workout
Lose weight with treadmills.
Here are four of the most effective treadmill exercises to help lose fats:
HIIT
HIIT refers to an exercise regimen that includes alternating high-intensity exercise and rest. It is considered one of the most effective ways to burn fats.
Here’s the recommended way to do HIIT on your treadmill:
Step 1: Set your machine, so it’s flat. Then walk at about two mph for five minutes to warm up.
Step 2: Run at nine to ten mph for thirty seconds.
Step 3: Walk at three to four mph for sixty seconds.
Step 4: Repeat about 5 to 10 times.
Step 5: Walk at two mph for five minutes to cool down.
Find The Fat-Burning Zone
While running on your treadmill run, you should determine your “fat-burning heart rate.” This zone allows you to burn the most calories per minute.
Your fat-burning zone will be about 70% of your max heart rate. For example, if your maximum heart rate is 200 beats/ 1 minute, this zone would be 140 beats/1 min.
Step 1: Attach your heart rate monitor to your chest or wrist.
Step 2: Set the machine to flat. Walk at two mph for five mins to warm up.
Step 3: Set the incline of your machine to two percent and jog at four mph for one minute.
Step 4: Run at eight to ten mph (until entering your fat-burning zone). Run for fifteen to thirty minutes in this zone.
Step 5: Jog at four mph for a minute.
Step 6: Walk at two mph for five minutes to cool down.
Get Out of a Rut
Another effective solution to help you lose weight on the treadmill is to change your habits. Here is a sample schedule.
Sun: Rest, do gentle yoga, or take a leisurely walk.
Mon: Perform treadmill HIIT for twenty to thirty minutes.
Tues: Do a light treadmill jog & strength training.
Wed: Rest, do gentle yoga, or take a leisurely walk.
Thurs: Do a light treadmill jog & strength training.
Friday: Do treadmill HIIT for twenty to thirty minutes.
Saturday: Bodyweight workout or barre class.
Add Hills
If you want your running workouts to be more effective, try to add hills. It will help your body burn more calories than regular jogging exercises.
Step 1: Set your treadmill so it’s flat. Then walk at about two mph for five mins to warm up.
Step 3: Set the incline of your machine to one percent, then jog at four to six mph for 1 minute.
Step 4: Increase the machine’s incline by 1 percent for each minute until you reach an eight to ten percent incline.
Step 5: Decrease the machine’s incline by 1 percent for each minute until your machine is at a zero to one percent incline.
Step 6: Walk at two mph for five minutes to cool down.
Get Rid of Back Fats Fast With 2 Workout Sets
Here are some back fat annihilation workouts for you:
Workout 1
- Straight-Arm Pull Downs for twenty reps
- Supported Chest Row (on your incline bench) for fifteen reps
- TRX Pullups for fifteen reps
- Single-Leg-Crossover V-Ups for twenty reps on both sides
- Stationary Bike for three minutes total
Repeat this workout set 3 times.
Workout 2
- Pullups for ten to twelve reps
- Cable Pulldowns for fifteen reps
- Seated Cable Row for fifteen reps
- Renegade Rows for fifteen reps
- Sit-Ups for twelve reps
- Walk or Hill Run on your treadmill for three minutes
Conclusion
So you have reached the end of this article. Hopefully, you have received the information you need. Thanks for stopping by!
Good day, readers! My name is Jason Gwinn, a 35 years old man who specializes in physical fitness. With 15 years of experience being a personal trainer, I will help you conquer the fitness challenges. Besides guiding you through my unique workouts, I can also help you choose the best fitness equipment to assist you in achieving your goals and exercise regimen.
