Weight loss is a primary goal for many gym-goers. Cardiovascular exercise is a necessary component to reaching that goal. It can allow you to burn several hundred calories in one session.

The weight loss program on the treadmill is a great way to burn extra calories from fat. After conditioning your heart with cardio-conditioning programs, this weight loss program is a great second step. These workouts will allow you to maximize your time at the gym or home and accomplish more in less time. During this weight loss workout, it is important to stay within your target heart rate range. This will ensure that you are burning calories from fat and not from muscle.

Workout Details

Time: 30 minutes

Intensity: 50% to 65% of your maximum heart rate

Incline: 1%Speed: 3.5 to 4 mph

Before You Begin

• Warm-up by stretching your lower body 5 minutes before working out.
• You should be well hydrated. Drink at least 1 cup of water 1 to 2 hours before exercise.
• You should eat within the 6 hours prior to your workout - a meal consisting of 1 protein serving and 2 carbohydrate servings.
• Fitness Level requirement:At least 4 weeks of cardio-conditioning. At least 4 weeks of regular resistance training.
• Calculate your target heart rate. Your target range should be in between the following low and high range numbers:
  
  Low Range: 220 - age = _____ x 50% (the intensity level) = _____ beats per minute
  High Range: 220 - age = _____ x 65% (the intensity level) = _____ beats per minute

Below is Borg's scale of perceived exertion. It is a tool that is used to rate how hard you think you are working. On this scale of 6 to 20, the intensity at which you are working should feel like 11, 12, or 13.

0 minutes: Set speed at 3.5 and incline to 1. This should be a moderate walk. Be sure to walk from your heel to toe. Establish good breathing habits during your workout by breathing in through your nose and out through your mouth.

5 minutes: Set speed to 4. Do not hold onto the handlebars or clench your fists. It is best to use your own stabilizer muscles to keep your body steady on the machine rather than relying on the handlebars. However, if at any time you feel unstable, you can hold on to the bars.

10 minutes: Decrease speed to 3.5. This will allow your heart rate to decrease slightly. This will keep you in the optimal heart rate zone so you burn most of your calories from fat.

15 minutes: Increase speed to 4. Check your heart rate to be sure it is within your ideal range and make any necessary adjustments. If your heart rate is too low, increase speed. If it is too high, decrease speed. On the Borg scale, you should be at about a 13, which should feel "somewhat hard."

20 minutes: Decrease speed to 3.5. Be sure to maintain an upright posture and keep your spine in a neutral position. Do not slouch or lean backward.

25 minutes: Increase speed to 4. Remember to drink fluids throughout your workout.

30 minutes: Decrease speed to 3.5 and decrease incline to 0. Cool down to bring your heart rate to 100 beats per minute or less. Be sure to stretch all lower body muscles after your cool down.