Jogging on a Treadmill for Weight Loss

Blast fat and lose weight with a treadmill interval workout.
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Jogging outside or on the treadmill is an excellent way to lose weight. You’ll not only strengthen your muscles and burn calories, but you’ll also get a beneficial cardio workout. To get the most out of your treadmill workout, you’ll want to intensify the routine. To gauge your exercise intensity, you’ll first need to find what your target heart rate is and push yourself during your treadmill workout to get your heart rate within that range.

Target Heart Rate

    Step 1

    Find your target heart rate. To find your target heart rate you must first know your maximum heart rate.

    Step 2

    Calculate your maximum heart rate. Subtract your age from 220 to get your maximum heart rate. For example, if you are 30, your maximum heart rate would be 190.

    Step 3

    Calculate your target heart rate by using your maximum heart rate. The lower end of your target heart rate will be your maximum heart rate multiplied by 0.7 – seven percent. The upper end of your target heart rate will be your maximum heart rate multiplied by 0.85 – eight percent. For example a 30-year-old will have a target heart rate in the range of 133 and 161.5. You’ll want to stay within this range during your jogging session.

Jogging Routine

    Step 1

    Robert Pennino, a certified USA triathlon coach, has created a running routine which will burn approximately 500 calories every time you complete it. First, warm up at a slow jog for 10 minutes. Keep the speed at 5.0 mph.

    Step 2

    After your warm-up, immediately sprint at 7.5 mph for the next 20-seconds. If this pace seems to fast, modify the speed to your current fitness level.

    Step 3

    Jog at 5.0 mph for one minute.

    Step 4

    Repeat steps 2 and 3 twice.

    Check your heart rate during your slow jog either by measuring your own pulse or by placing your hands on the treadmill handles designated for heart rate measurements. You should be in your target heart rate zone.

    Step 5

    Jog at 5.0 mph for three minutes, followed by a run at 6.5 mph for 10 minutes.

    Step 6

    Return to a jog at a pace of 5.0 mph for four minutes.

    Step 7

    Increase your speed back up to a 6.5 mph run for four minutes, followed by a jog at 5.0 mph for four minutes. Repeat this process twice more. During your last slow jog, check your heart rate to make sure you’re within your target heart rate zone.

    Step 8

    Slow your pace gradually to 4.5 mph for a five-minute cool down. Check your heart rate and make sure it’s below your target heart rate zone, before finishing your cool down.


    • Always use proper jogging techniques when running on the treadmill. Keep your head up, your abdominals engaged and don’t drag your feet. This will reduce the risk of injury. In order to lose weight alongside your treadmill workout, you’ll need to cut calories, but in a healthy way. To lose one pound of weight you’ll need to burn 3,500 calories, according to Mayo Clinic. If you cut 500 calories per day with diet and exercise you’ll lose one pound a week. Make sure you’re losing weight at a healthy rate. Aim for one to two pounds per week with diet and exercise.


    • Make sure to modify the speeds in the workout to your current fitness level in order to prevent injury.


    • Interval training works your cardiovascular system and the muscles of your legs. You should give yourself a day of rest after an intense workout, especially if your muscles are sore. Resting time between workouts will allow your muscles to repair properly.

    Things You'll Need

    • A calculator and a treadmill.

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