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How to burn fat on a treadmill

When it comes to using gym equipment, most of it is fairly straightforward. Right? Well, yes. If you’re using a treadmill then it would make sense to run on it, as that is what is how it is meant to be used, and that’s probably how you’ve seen other people doing it.

But in truth, there are a lot more that you can do on treadmill to make sure that you are burning a sufficient amount of fat, and surprisingly it doesn’t involve having to extend the time of your gym visits or anything similar. It has to do with the tactics that you use whilst on the treadmill, and how you decide to use the many options it has available.

High-Intensity Interval Training (HIIT)


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You’ve probably heard about HIIT by now, or even just the idea of training in intervals, but basically it has to do with separating your workouts in different intervals – high and moderate intensity. Interval training has actually been receiving a lot of attention in the fitness industry- for a multitude of reasons.

Cardio is what is commonly used when trying to lose weight. Why? It’s because it’s proven to burn the most amount of calories. Something you might not know, is the effects of HIIT when it comes to fat burning. It’s been said that changing over to HIIT training is more likely to burn fat, and not only that- but can do what cardio can in less time.

What does that mean for you? Well if you’re wondering how to burn fat on a treadmill, then the answer lies in incorporating HIIT workouts into your gym sessions. It’s not even that difficult to do, you just have to follow the idea of increasing your heart-rate with high-intensity sprints and then decreasing it with slower intensity jogs.

Burning fat on a treadmill


So, if you’re looking to burn fat more effectively, then all you’re going to have to do is follow something similar to HIIT training. It doesn’t have to be specific, in fact, it should be based on your own body constitution. If you’re just starting out, then you might want to begin with moderate to low-intensity, rather than high to moderate.

The best way to know what that means, is to get your maximum heart rate. This doesn’t require anything too complicated. The most basic way is to “…subtract your age from 220.” So if you’re 35 years old, that would mean your maximum heart rate is 185. Once you have this, all you have to do is figure out where your heart rate needs to be in order for it to count as moderate or intense. Which the mayo clinic suggest to be at:

  • Moderate exercise intensity: 50 to about 70 percent of your maximum heart rate
  • Vigorous exercise intensity: 70 to about 85 percent of your maximum heart rate

Once you have this down, just follow the suggested numbers and make sure that you aren’t pushing yourself over the suggested percentage. If you’re a starter you might want to start at the lower end of the spectrum and slowly build yourself up.


  1. Mayo Clinic Exercise Intensity: How to calculate maximum heart rate https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887?pg=2

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