Treadmill workouts are great if you prefer exercising in the comfort of your home. Your treadmill can be a part of your fat loss journey if you are overweight. But if weight loss is your primary goal, you should know that not all treadmill exercises are effective in burning fat.
We have comprised a list of the most effective treadmill workouts for overweight beginners here so that you can get fit without going through any complex exercise regimen.
Factors to Remember Before Using Your Treadmill for Losing Weight
- When you have chosen any treadmill workouts to lose weight for beginners, you have to keep the heart rate in the fat burning area. This means the range of heart rate intensity within which you will burn the maximum amount of calories from fat. Your fat-burning zone should be 60% – 70% of your intended heart rate for half an hour.
- Here is a general formula to help you set your intended heart rate
a) Maximum heart rate – males: 220 – age
b) Maximum heart rate – females: 226 – age
- If your treadmill permits, you can also input your weight and age in the console of the machine and it will do the calculation of your heart rate itself.
3 Super-Simple Treadmill Workouts for Obese Beginners
This is one of the simplest 30-min treadmill workouts for beginners. This is the perfect workout for you if you are overweight and even obese so as to start your fat loss journey easily. After all, the very first phase of starting an exercise routine is the hardest part, which is why we have kept the first treadmill workout simple and easy.
The Warm-up session: Walk from 0 to 10 Mins at a 1.5 – 2 mph speed
2 Min Running: Run from 10 to 12 Mins at 15 miles per hour
3 Min Walking: Slow down your pace and walk from 12 to 15 Mins
3 Min Running: Run from 15 to 18 Mins at 15 miles per hour
3 Min Walking: Slow down your pace and walk from 18 to 21 Mins
4 Min Running: Run from 21 to 25 Mins at 15 miles per hour
The cool down session – Walk for the last 5 mins at 1.5 miles per hour
You can also try this simple variation. Have a warm-up session with 5 mins of walking on your treadmill first that should be at a comfortable pace. Then run for 15 mins easily without breathing too heavily. This might seem difficult at the beginning, but after increasing your running stamina, things will ease up. Here is a way for you to easily understand well how to run easy – make a conversation with someone around you if possible and if you can talk conversationally, that would prove you are doing it right. Finish the session cooling down for 5 mins.
After a few weeks when you will feel that you need something a bit more challenging, you will look for the harder treadmill workouts for overweight beginners. This 40-min treadmill workout has been planned keeping exactly that in mind.
Set your incline at 1.0 for avoiding shin splints and then use the plan below:
0 to 5 Mins: 3.0 mph
5 to 10 Mins: 3.5 mph
10 to 12 Mins: 5.5 mph
12 to 16 Mins: 3.5 mph
16 to 18 Mins: 5.5 mph
18 to 22 Mins: 3.5 mph
22 to 24 Mins: 5.8 mph
24 to 28 Mins: 3.5 mph
28 to 30 Mins: 5.8 mph
30 to 35 Mins: 3.5 mph
35 to 40 Mins: 3.0 mph
20-Min Treadmill Workouts for Obese Beginners
If you are morbidly obese, you might find any of the previous 30-min treadmill workouts for obese beginners a bit challenging. For this reason, you can try this treadmill for beginners workout that might suit you if you are obese.
Warm Up: 3 min
1 min: Incline the treadmill at zero with a speed between 3 mph to 5.5 mph
1 min: Keep the incline zero but increase the speed by .1/.2 mph
1 min: Still keep the incline zero but increase the speed again by .1/.2 mph
Recovery: 1 Min
Set the speed at either 2 or 3 mph and you should walk slowly so you can catch your breath.
Run or Rolling Hill Walk: 4 Min
1 Min: Now set your treadmill incline at 4% and your speed from 3.2 mph to 6 mph (this will be a bit challenging for you)
1 Min: Bring your incline back to zero while increasing the pace by .1/.2 mph
1 Min: Now increase your incline back to 4% while maintaining the faster pace.
1 Min: Bring your incline back to zero while increasing the pace by another .1/.2 mph
Recovery: 1 Min
Run or Rolling Hill Walk: 5 Min
1 Min: Incline the treadmill at zero with a speed between 3.2 mph to 6 mph
1 Min: Increase the incline to 10% and decrease the speed from 2.5 to 4 mph.
1 Min: Bring the incline back to zero while increasing your speed between 3.4 mph and 6.5 mph
1 Min: Raise the incline to 10% and reduce your speed between 2.5 mph and 4 mph
1 Min: Set your incline back to zero while increasing the speed between 3.5 mph and 6.7 mph
Recovery: 1 Min
Flat Push: 4 Min
1 Min: Set your incline zero and keep your speed between 3.2 mph to 6 mph
1 Min: Set your speed between 3.7 mph to 7 mph while your incline is still zero
1 Min: Recover keeping your speed between 2 mph and 3 mph
1 Min: Now increase your speed between 4 mph and 7.5 mph, which might be the highest speed
Recovery: 1 min
To conclude, if you are overweight or obese and looking for treadmill running for beginners exercises, you can try any of these exercises. If you have difficulties running in treadmill you can try other forms like elliptical or bike workouts. However, you should also be careful about your diet and lifestyle choice in order to reap all benefits from these treadmill workout plans.