Free Treadmill Workout

Free Treadmill Workouts

"Free treadmill workout routines that burn fat."

To be fair, these free treadmill workouts are mostly aimed at bodybuilders

and gym-goers looking to preserve muscle while trimming fat. Typically, building muscle and losing fat contradict each other.

To build muscle, one needs to eat in excess of what the body requires to maintain itself.

On the other hand, to lose fat one generally needs to be in a calorie deficit in order for the body to burn up excess body fat.

So what is one who wants to build muscle and lose fat, to do?

Generally, it is easier to do one or the other, not both at the same time. If you are looking to build muscle but also want to trim down, I usually cut body fat first.

The reason being that it is generally easier to build muscle once you have your body fat in check.

In order to speed up the process, I reduce my calories by 250 calories per day below what my body needs to maintain itself, or to stay at the same weight. To understand the process, be sure to read how to setup a cutting diet.

Once you understand how to develop your diet in such a way that it speeds up your fat burning cardio workouts, you are ready to look at some free treadmill workouts.

Before we get too deep into any free treadmills workout, please be sure to read our disclaimer.

Burn Fat / Preserve Muscle - Treadmill Work out

The tricky part about dieting and performing cardio sessions to burn fat is to keep as much muscle as possible.

free treadmill workouts After all, you already worked hard for what you have and don't want to waste it!

I have found that the best way to preserve muscle and burn fat is to perform low intensity cardio.

That means for me, to keep my heart rate between 120 and 125 beats per minute (BPM).

You can learn how to find your own target heart range by visiting this how to lose weight with cardio resource.

Keeping in mind that I usually drop about 250 calories a day below maintenance when dieting, here is a typical free treadmill routine that I do that has a goal of burning fat and preserving muscle.

Monday, Wednesday and Friday - Weight Training Days

Weightlifting session
Immediately followed by 30 minutes of low intensity cardio on the treadmill.

Tuesday, Thursday and Saturday - NON Weight Training Days (Sunday completely OFF)

45 - 60 minutes of low intensity a.m. fasted cardio

Soon after I wake up, usually after a cup of black coffee sweetened with

Stevia, I hit the treadmill. I want to make sure that I do not eat breakfast before hand, otherwise I may not burn my fat stores. I make sure not to add any milk or sugar to my pre-workout coffee as well.

The reason I find it best to perform my free treadmill workouts first thing in the morning, is because my glycogen levels are very low due to not eating for at least 8 hours.

Now, if I stay within my target fat burning zone of 120-125 BPM, my body will look to my fat stores to fuel my cardio session.

This is EXACTLY what I want my body to do.

Another way to tell if I'm within my fat burning heart rate is to take the "talking test". If I can hold a conversation without getting out of breath while performing my free cardio routine, I know I'm good to go.

Be careful here. If you go to fast and get your heart rate up too high, you may tap into your muscle as fuel; obviously something you don't want to do.

free treadmill workout routines This free tread mill routine can get boring so I like to crank up my iPod tunes or watch TV to keep me occupied.

This is one of my free treadmills workouts that I use to bring my body fat down, before increasing the calories and weights in the gym to start packing on more muscle.

I'll generally do this cardio routine for 6 weeks or so, depending on how high my body fat was to begin with.

I try to weight myself only once a week, as the scale can play games with your head.

I have found the mirror to be more reliable when it comes to determining how much fat I want to lose.

High Intensity Interval Training Treadmill Workouts

I don't usually use high intensity interval training (HIIT) for my treadmill workouts, very often.

I have tried using HIIT in the past and have found I do not recover well from these cardio sessions, especially while trying to gain muscle.

Nevertheless, I feel HIIT treadmill workouts needs to be mentioned as another way of burning fat.

If you are unfamiliar with HIIT, I suggest you read this HIIT cardio training resource. It is very well explained there and should give you an idea of how you can incorporate it into your cardio regime, if you so choose.

Both low and high intensity cardio workouts can also be performed on a stationary bike, a step mill, as well as walking or sprinting outside.

I hope you found these free treadmill workouts useful.

Return from Free Treadmill Workouts to Free Workout Plans Home