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Bored to tears by that steady-state cardio? It’s time to mix up your treadmill routine. Whether you’ve got five minutes or 40, these treadmill workouts will break you out of any running rut and jumpstart weight loss with super-efficient intervals, if that’s a specific health and fitness goal you have.
Created for SELF by Bonnie Micheli and Tracy Roemer, the founders of Shred415, these routines incorporate challenging speed work, leg-burning inclines, and major creativity. Intense interval training routines are key for fat loss, because working out at high intensities creates an afterburn effect known as excess post-exercise oxygen consumption (EPOC). That means you’ll continue to burn calories even after you hit the stop button as your body works restore its oxygen levels and return to its natural resting state.
Related: 8 Total-Body Moves That Will Kick Your Ass
If you can’t get to Chicago or St. Louis to try Micheli and Roemer’s cardio-meets-strength training class for yourself, put their workouts to work in your own gym. Here are five of their best treadmill workouts for weight loss:
Related: A 30-Minute Treadmill Workout That’ll Burn Fat In Overdrive
1. If you only have 5 minutes, try this quickie interval workout.
Graphic by Jocelyn Runice
Pre-game these efficient flat-road intervals with an easy three-to-five minute jog. Then do this simple circuit once, or repeat as many times as you’d like.
2. Tackle some rolling hills with this 10-minute routine.
Graphic by Jocelyn Runice
During this rolling-hill run, you’ll walk the high hills and speed up on the lower ones, Micheli and Roemer explain. As the incline goes down, the pace goes up, so the walking intervals act as your recovery.
The post 5 Awesome Treadmill Workouts For Burning Fat appeared first on SELF.
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