How To Burn 700 Calories In An Hour On The Treadmill

treadmillDon’t just walk on the treadmill – burn calories!

Did you know that a 20 minute lazy one mile treadmill stroll on a flat incline only burns 100 calories? At this pace you can barely burn off the calories from a candy bar in an hour’s time.

The following workout is designed to maximize your workout, burning up to 700 calories in only one hour on the treadmill. Perform this workout 3-4 times a week to burn off an extra pound of fat every couple of weeks while keeping your diet plan the same.

Here is the plan:

Treadmill – Burn 700 Calories In An Hour

Here is the minute by minute break down. This breakdown is for a woman weighing approximately 180 pounds.

First 10 Minutes

  • 3 Minutes – Warmup. 0% gradient, 3 mph – 25 calories burned.
  • 1 Minute – 1% gradient, 4 mph – 36 total calories burned.
  • 1 Minute – 3% gradient, 4.5 mph – 49 total calories burned.
  • 1 Minute – 1% gradient, 3 mph – 57 total calories burned.
  • 2 Minutes – 6% gradient, 4.5 mph – 84 total calories burned.
  • 2 Minutes – 0% gradient, 3 mph – 100 total calories burned.

10 Minute Cycles Thereafter

  • 1 Minute – 6% gradient, 4.5 mph – 14 total calories burned.
  • 2 Minutes – 4% gradient, 3.5 mph – 35 total calories burned.
  • 1 Minute – 6% gradient, 4.5 mph – 49 total calories burned.
  • 3 Minutes – 4% gradient, 3.5 mph – 81 total calories burned.
  • 1 Minute – 6% gradient, 4.5 mph – 95 total calories burned.
  • 2 Minutes – 4% gradient, 4.0 mph – 120 total calories burned.

During the last 50 minutes of this workout you will burn a total of 600 calories. Combine this with the 100 calories burned during your first 10 minutes on the treadmill and you have burned a total of 700 calories in an hour.

5 sessions will burn a total of 3,500 calories, which equates to one pound of fat.

If you perform this work 5 times per week for one month, you will burn off an additional 4 pounds of fat. If you keep up this workout pace for an entire year, you will burn off an additional 52 pounds of fat.

Now that is results.

About Leslie

Leslie is a fitness trainer and mother of 3 with a passion for helping women look and feel great. At the age of 30 she was out of shape, constantly fatigued and weighing close to 200 lbs. 8 years later she has helped hundreds of women turn their lives around.

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