5Burning 500 calories a day is a great start to have when attempting to achieve your weight loss goal. With all of the workouts that are available to aid with your weight loss, which one may be the quickest and most beneficial to you?
The best workout to help you lose weight by far is running – whether it be on a treadmill or outside. While running outside is beneficial, it is a bit difficult to measure how many calories you are burning a day when you are unable to measure how fast you are going, the distance of how far you are going, and also the amount of time needed to burn that amount of calories. This is where running on a treadmill can come into play and can easily measure how many calories you are burning daily. With a treadmill, you may be able to burn 500 calories on a treadmill in either 30 minutes or even several hours – all depending on how fast you run or walk. The amount of conditioning you do will ultimately determine how long it will take for you to be able to burn 500 calories, either requiring you to walk at a slower pace to prevent fatigue or even allowing you to use several speeds and inclines to exercise.
Within this blog, we will discuss the kinds of workouts that you can do in order to reach your goal of 500 calories on the treadmill. It is important to progress through your workouts and try to take your workouts up a notch throughout time. Without further adieu, here are some of the workouts that you are able to conduct on a treadmill.
Beginner Workout to Achieve 500 Calories on a Treadmill
In order for you to burn your calories before becoming fatigued and tired, you should vary the intensity of your workout during your walk. If you chose to walk at a slow pace, then it will take a long period of time before you are able to reach your goal of 500 calories. You should start with a warmup of around 5 to 10 minutes of walking at 0 incline in order to get yourself warmed up and get your blood flowing. This will allow your blood to flow to your muscles and also let your heart rate rise, preparing you for your workout.
Once you feel as if you are warmed up and ready to go, raise the speed on your treadmill as well as the incline in order to create a pace that will challenge you. If your treadmill comes with a heart monitor, attempt to keep your heart between 50 to 65 percent of your maximum heart rate. Mix it up a few times by speeding up your walk or raising your incline, which will allow your workout to be completed a bit faster. When finishing the workout, decrease your speed by 0.5 mph and incline by one degree each minute. This will allow your heart rate to return to normal. Once you get off the treadmill, stretch and take a minute to relax. Once you get into the flow of this workout and find it too easy, then it may be time to take it up a notch to an intermediate treadmill workout.
Intermediate Workout to Achieve 500 Calories on a Treadmill
As you have progressed from an intermediate workout, it is important to still follow the same warmup routine as the beginner workout. This will get your heart rate going and blood flowing in a healthy manner. Raise your speed 0.5 mph each minute until you reach the fastest pace you can continue without stopping. This does not necessarily mean running or sprinting, but maybe even a light jog could do the trick. A low-impact brisk walk will be around 3 mph to 4 mph, all depending on height and length of your stride.
This workout is not to fatigue you or wear you out, but only to take it up a notch from the beginner workout and allow you to burn calories a bit faster. This will differ from the beginner workout in which it would take a bit more time in order for you to reach 500 calories. Aim to keep your heart rate at around 70 percent to 80 percent of your overall maximum heart rate. You may even want to add several sprints throughout your workout and increase the incline of your treadmill as well. Once you get comfortable with this workout, then you can take it up a notch and progress toward the advanced workout which will burn a substantial amount of calories rather quickly, ultimately allowing you to reduce the amount of time needed to exercise on a daily basis.
Advanced Workout to Achieve 500 Calories on a Treadmill
In order to effectively burn calories in the least amount of time, you will need to run or sprint on your treadmill. You will need to take your workout up a notch of running around 6 to 8 mph, or whatever you feel is the fastest you can go. It is important to raise your speed to the fastest you can go for the duration of the workout in order to effectively burn 500 calories quickly. A running workout does not always include sprinting, in which you usually will need to walk to recover from sprinting in intervals. While running at a fast pace is a calorie torcher, sprinting can burn calories at an extremely fast rate.
In order to train to sprint, run almost as fast you can for 30 to 90 seconds, reducing your speed to a walk after you regain your breath and decrease your heart rate. Perform sprints at approximately 80 to 90 percent of your maximum heart rate and continue these sprints throughout your workout. Sprinting quickly can allow you to burn 500 calories in absolutely no time, with it depending on your body weight and how long you sprint.