What Speed to Use on a Treadmill to Lose Fat

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Using a treadmill for weight loss is an excellent way to continue your weight loss program during the times when you wouldn't want to exercise outside. You've undoubtedly noticed a "fat burning zone" on your treadmill. This takes you through a low intensity workout at about 60 to 70 percent of your maximum heart rate, which technically burns more fat. However, this may not be the best speed to use on a treadmill to lose fat. In order to lose more fat, you need to burn the most calories.

Group of people on treadmills.
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A speed of 3.5 mph on the treadmill should be the speed at which you are walking. At this speed, it should be a fairly quick walk and your heart rate should increase. This is probably where you would walk if you are in the fat burning zone on your treadmill settings.

However, even though the percentage of fat burned at this speed is higher than jogging or walking, you'll actually burn more fat grams overall by increasing the speed to 5.0 mph, the rate at which you would be jogging. At this speed, you burn more calories, which translates to burning more fat.

Walking at a brisk pace.
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Using high intensity interval training, or HIIT, is another way to burn fat on a treadmill. In this technique, you alternate intense periods of activity with recovery periods. This helps to burn calories even after you have finished your workout routine.

Start with a walking warm up at 3.5 mph for five minutes. Then, increase the speed to 6.5 mph--the rate at which you should be running hard. Run for just 30 seconds, then drop the speed down to 5.0 mph for a jogging recovery for two minutes. Alternate running and jogging six to eight times.

Interval training can but even more fat.
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Using the incline feature on your treadmill is another way to get an interval workout on a treadmill, causing you to lose fat. With this technique, you can keep the speed at 5.0 mph if you want a jogging workout or 3.5 to 4.0 mph if you want a walking workout. Start with a light warm up, then increase the incline. After walking at the same pace on the incline for a minute, you can drop it down to recover. Repeat every few minutes. The higher incline level you choose, the harder you'll be working and the more fat you'll burn.

A high incline will create a harder workout.
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