Skip to main content

See also:

A quick cardio calorie burn

treadmill training is a great way to burn calories and can be done in a short period of time and still yield huge results
treadmill training is a great way to burn calories and can be done in a short period of time and still yield huge results
Photo by Paula Bronstein/Getty Images

Cardio is a necessity for fitness and health. You must find some form of exercise in order to burn calories in the process of taking off excess weight. Cardio does not have to feel like a dreaded chore. This is often what it is associated with for most people; however, there are many forms of cardio. One of the most common is done with the use of a treadmill.

For many, training on a treadmill is boring and not an exciting form of exercise to look forward to. However, the treadmill can be a very useful tool for burning calories, and without a great deal of exertion.

Here is a method of treadmill training that not only burns calories but will only take you 20 minutes to complete:

  • Start with a brisk walk at level 3 for 5 minutes.
  • Increase to level 4 for 3 minutes.
  • Increase to level 5 for 2 minutes.
  • Increase to level 6 for 1 minute.
  • Decrease to level 3 for 2 minutes.
  • Increase to level 4 for 1 minute.
  • 5 for 1 minute.
  • 6 for 1 minute.
  • 7 for 1 minute.
  • 8 for 1 minute.
  • 9 for 1 minute.
  • 10 for 1 minute.

It is recommended that after you complete the 20 minute routine above, you should cool down by walking at a slower pace which will calm your heart rate. This exercise calls for a brisk walk and each climb (incline level) will cause you to exert more energy. By the time you reach levels 9 and 10, you should really feel the push and can usually tell that you have experienced a very strenuous workout. Depending on the intensity of your workout, you can burn, on average, 300 plus calories just in that 20 minute period. This is huge when coupled with a workout routine that follows.

Depending on your fitness level, or if you want to just challenge your strength and stamina, you can increase your levels and your speed for even greater intensity. A brisk speed of 3.5 to 4.0 will cause you to walk at a level not too far below a light jog.

It's a simple workout; and although not very uncommon, it's often overlooked as a quick way to burn calories and reduce treadmill boredom, especially when you don't feel you have a lot time to fit it into your schedule.