How to Lose 10 Lbs With a Treadmill Workout

A treadmill can provide you with a healthy way to lose weight.
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Although losing weight is never easy, 10 pounds is a manageable number with effort and dedication. You don't have to invest in an entire gym worth of exercise equipment or hire a personal trainer to beat you into submission to lose 10 pounds. Instead, a simple treadmill workout combined with healthy eating can help you shed stubborn pounds.

Step 1

Build your cardiovascular fitness by running or walking on the treadmill several times a week. Cardiovascular exercise burns calories, exercises large muscle groups and can help your heart remain healthy. If you're walking on the treadmill, you'll need about 150 minutes of exercise per week. If you're running, shoot for 75 minutes per week.

Step 2

Increase the calories you burn by running or walking with the treadmill set to an incline. The number of calories you burn in a single treadmill session depends on the duration and intensity of the session as well as your weight, but you can generally expect to burn between 100 and 350 calories in a 30-minute treadmill session.

Step 3

Incorporate interval training into your treadmill routine. Interval training utilizes short bursts of activity to increase cardiovascular intensity and build muscle. Run at close to your maximum speed for 30 seconds, then set your treadmill setting to a brisk walking pace for two minutes. Increase your speed again for 30 seconds to one minute, then reduce it again. Repeat this process throughout your exercise. To add intensity to your sprint, try sprinting with the treadmill set to an incline setting.

Step 4

Increase the difficulty of your treadmill routine and build muscle by incorporating weights into your workout. Try walking with 2- to 5-pound hand weights, slowly lifting and then lowering the weights as you walk. Strengthening your muscles can increase your body's calorie-burning ability.

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