Maximizing Fat Loss on the Treadmill: The Ultimate Running Session - Lee Grantham
Intro: This is a quick summary of Maximizing Fat Loss on the Treadmill: The Ultimate Running Session from Lee Grantham. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.
Key Points:
- Short, high‑intensity hill intervals are far more effective for fat loss than long, low‑intensity incline walks.
- Use a 5‑6% treadmill incline and focus on powerful glute and hamstring drive.
- Warm‑up with a 300 m (≈3 min) walk, then a brief jog while practicing mid‑foot landing and good arm swing.
- Keep form tight: mid‑foot strike, knees aligned, arms at nipple height, and hips stable.
Workout Example:
- Warm‑up – 300 m walk (≈3 min) → easy jog, practice mid‑foot landing.
- Main set – 12 × 1‑minute hard uphill runs at a pace you can sustain (e.g., 10 km/h at 5% incline). Rest: 45–60 seconds of easy walking or jogging between reps.
- Cool‑down – gradual jog slowing to a 300 m walk.
Total time ≈ 20‑25 minutes including warm‑up and cool‑down.
Practical Tips:
- Start with a 5% incline; increase to 6% as you get stronger.
- Aim to land mid‑foot and push off with the glutes, not the calves.
- Keep heart rate under ~130 bpm during recovery intervals.
- Adjust the speed so each 1‑minute interval feels hard but controllable; you should be able to repeat the effort throughout the set.
Closing Note: Give this hill‑interval session a try and tweak the paces to match your own fitness level in the Pacing app. You’ll burn more fat in 20 minutes than walking for hours – happy running!
References
Workout - Treadmill Fat-Burner Hills
- 5min @ 8'00''/km
- 12 lots of:
- 1min @ 6'00''/km
- 1min rest
- 5min @ 8'00''/km
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