Say goodbye to your belly fat with these 5 awesome treadmill routines

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people learning how to use treadmill to lose belly fat

Removing excess belly fat has been a goal for millions of people throughout the years. 

Men and women of all ages and over the world spend millions of dollars yearly looking for the best way to shred fat. 

But look no further; this article will teach you how to eliminate belly fat with treadmill routines and science-based dietary recommendations. 

All you need is patience, discipline, and a treadmill! 

Does Running on a Treadmill Burn Belly Fat?

The honest answer would be, “yes, but it depends.”

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Before addressing this question, we must understand that our bodies are complex, and there’s never a black-or-white answer; everything is gray.

Our bodies cannot burn fat on specific locations (i.e., belly) at will. It does it in a more generalized approach. 

Some people accumulate more fat in their bellies than others, and that’s because fat distribution varies between body types. 

Running on a treadmill won’t burn that deep belly fat by itself. You’ll need to match it with proper nutrition, sleep, and patience.

How to Eliminate Belly Fat

Although it is practically impossible to target specific body parts to burn fat, there’s a lot you can do to facilitate this. 

Nutrition should always be your top priority when it comes to losing fat. The easiest and more effective way to achieve this is through body recomposition.

This means re-adjusting how your body looks by changing the way your body is nourished.

It’s not about taking belly fat metabolism pills but more about doing the right thing consistently for a prolonged period. 

Here are a few of the things you can begin with.

Get In A Calorie Deficit

Restricting your calorie intake is essential for fat loss. 

Unless you have insane genetics, getting rid of that belly fat would be impossible without keeping your calories under maintenance level.

Follow these steps to ensure you do it healthily and sustainably;

– Step 1: Identify your basal metabolic rate (BMR). This will tell you the number of calories your body burns without physical activity. 

– Step 2: Cut down 10-15% of the calories from your BMR, and re-assess biweekly. By doing this, you minimize the possibility of a rebound.

– Step 3: Be patient. Many people don’t see results because they need more patience to let the work speak for itself. Don’t be one of those; good things take time.

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Don’t get neurotic over this, either. Take it as a part of the journey, and make sure you’re enjoying it; otherwise, being consistent will be hard. 

Increase Your Protein Intake

Protein is the precursor of muscles. The more muscle mass we gain, the less fat we’re likely to retain.

There’s plenty of scientific evidence suggesting a daily protein intake of 0.8 grams per kilogram of body weight (1) is enough to gain muscle mass while losing fat.

Protein will also help you stay satiated for longer; in other words, it will control your appetite and reduce cravings(2).

For some people, this is an issue. They swear they’re doing everything right, but snacking and the constant cravings make them pick food choices high in sugar and fat.

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Increasing your protein intake will help you reduce that. As a rule of thumb, ensure all of your main foods have protein.

Drink More Water

Drinking water has many benefits for our organisms, but it’s even more relevant to losing fat. 

Science suggests that drinking water increases fat oxidation when carbohydrate concentrations are not elevated and consumed instead of caloric beverages (3).

Instead of drinking juice, beer, or any sugary drink when you go out for food, try water! 

This will keep your calorie intake low and your glucose levels more stable and save you some cash.

If you want to know how much water is enough for you and your goals, try this calculator and make water your ally for cutting that deep-tissue belly fat.

Limit Alcohol

Alcohol is an energy-dense beverage (7 calories per gram) and can contribute to fat gain if not compensated (4).

If you have a habit of drinking alcohol recurrently, it will not help you with your weight loss or even fat loss journey.

One of the subtle ways alcohol increases food intake is by enhancing the short-term rewarding effects of food (5).

This means you end up eating and drinking more than expected whenever you go out. 

Treadmill Routines To Lose Belly Fat

Assuming you’re taking care of the most challenging part first, your nutrition, doing these treadmill routines consistently will help you burn that stubborn belly fat.

These treadmill workouts combine high-intensity, low-intensity, and long distances at a slower pace.

Best part? Anyone can do them! Independent of your current fitness level, try these fat-burning workouts and see the results for yourself.

Low-Intensity Steady-State Workout

Low-intensity steady-state, or LISS workouts, are the opposite of HIIT training. During these routines, you maintain a steady pace at a low intensity. 

This 30-minute fat-burning workout will keep you in the zone throughout the entire workout, although we should warn you this is not a beginner exercise. 

Time (minutes)Speed (mph)Incline 
0:00 – 2:003.03.0
2:00 – 5:003.55.0
5:00 – 7:004.07.0
7:00 – 8:004.57.0
8:00 – 10:005.09.0
10:00 – 15: 005.010.0
15:00 – 17:005.011.0
17:00 – 18:005.011.0
18:00 – 23:004.512.0
23:00 – 24:004.010.0
24:00 – 27:003.55.0
27:00 – 30:003.03.0

This cardio workout is also a fantastic aerobic exercise for your cardiovascular health.

Set up your favorite music playlist, and press start!

HIIT Workout

High-intensity interval training has been considered a terrific option for those looking to get the most out of their time and push to a maximum heart rate.

Give this 20-minute HIIT workout a try, and reach that fat-burning zone.

Time (minutes)Speed (mph)Incline 
0:00 – 1:003.01.0
1:00 – 4:003.72.0
4:00 – 5:005.52.0
5:00 – 8:003.72.0
8:00 – 9:006.02.0
9:00 – 12: 003.72.0
12:00 – 13:006.52.0
13:00 – 16:003.72.0
16:00 – 17:007.02.0
17:00 – 20:003.71.0

20 minutes of exercise can help you get to your fat-free healthy weight without needing cheap fat belly burn pills.

As long as you take care of your nutrition, sleep, and cardio, your belly fat is just “patience” away.

30-Minute Treadmill Hill Workout

Get ready for a blood-pumping workout with this 30-minute treadmill hill routine.

Feel free to use your hands for support if you have to; this will be tough!

Time (minutes)Speed (mph)Incline 
0:00 – 5:004.01.0
5:00 – 9:006.01.0
9:00 – 12:006.51.0
12:00 – 14:007.01.0
14:00 – 15:008.01.0
15:00 – 20:004.01.0
20:00 – 24:006.01.0
24:00 – 27:006.51.0
27:00 – 29:007.01.0
29:00 – 30:008.01.0

This is a terrific option for beginners, intermediate, and advanced fitness enthusiasts to lose that extra weight and fat. 

Combining this cardio exercise with a healthy diet (lean protein, low fat) will boost your calorie burn better than any cheap weight loss pill.

How Long On Treadmill To Lose Belly Fat?

A daily average of 30-45 minutes should be enough as long as you’re taking care of your nutrition first. 

Incline Treadmill To Lose Belly Fat

Using the incline on the treadmill effectively burns belly fat, even if it’s a 30-minute walking workout at a moderate pace.

About Mauro Castillo Gonzales

I've been in the world of CrossFit since 2016. Started as a client, later became a coach, and eventually bought an affiliate with two friends from January 2020 to January 2022. In 2018 I won 1st place at a local competition in Santo Domingo, Dominican Republic. After I sold my shares in January 2022 I moved then to another city to run as the general manager of another affiliate STI CrossFit.