Treadmill Fat-Burner Hills
Workout - Treadmill Fat-Burner Hills
- 5min @ 8'00''/km
- 12 lots of:
- 1min @ 6'00''/km
- 1min rest
- 5min @ 8'00''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro: Lee Grantham’s Maximizing Fat Loss on the Treadmill: The Ultimate Running Session deserves a full watch, but we’ve distilled the essentials so you can try this workout immediately.
Key Points:
- Hard, brief hill sprints deliver superior fat-burning results compared to extended low-intensity incline walks.
- Program your treadmill to 5–6% incline and emphasize explosive glute and hamstring engagement.
- Warm up with a 300 m walk (roughly 3 minutes), followed by a light jog where you practice mid-foot contact and proper arm mechanics.
- Run with disciplined form: strike with your mid-foot, keep knees in line, hold arms at rib height, and stabilize through your hips.
Workout Example:
- Warm‑up – 300 m walk (≈3 min) → easy jog, focusing on mid-foot landing.
- Main set – 12 × 1‑minute hard uphill efforts at a pace you can sustain (e.g., 10 km/h at 5% incline). Rest: 45–60 seconds of easy walking or jogging between each rep.
- Cool‑down – gradual deceleration finishing with a 300 m walk.
Total time: 20‑25 minutes including opening and closing phases.
Practical Tips:
- Begin at 5% incline; progress to 6% as fitness improves.
- Push off the ground using your glutes rather than relying on calf muscles.
- Maintain heart rate around 130 bpm or less during recovery segments.
- Choose a speed where each 1‑minute interval feels challenging yet manageable; consistency across the full set should be attainable.
Closing Note: Give this session a shot and dial in the paces for your fitness level in the Pacing app. You’ll accomplish more in twenty minutes of hill work than hours of steady-state incline walking. Get after it!