The Workout to Help You Lose 1 Pound This Week

Weight loss on the mind? Kick it up a notch with this hour-long treadmill interval workout that will burn around 500 calories and target hard-to-get-rid-of belly fat. Complete it five times in a week, and you’ll be well on your way to burning or cutting out an extra 3,500 calories ¡ª the magic number to lose one pound in a week. Not too difficult, right?

Be sure to warm up for at least five minutes before getting started. If you find that this workout is too easy or too hard, just adjust the speed to fit your level.

Congratulations ¡ª you just burned 511 calories! Don’t forget to cool down and stretch afterward. Get a photo-free printable version of this workout to take to the gym.

*Calories burned calculations are based on a 130-pound woman.

**RPE = rate of perceived exertion

Image Source: POPSUGAR Photography / Kat Borchart

Hate to Run? Stay Inside and Do This Cardio Workout Instead

You can get your heart rate up in the comfort of your own home. Skip the gym and the cardio machines for this short, fun, and challenging cardio workout. We think you’ll love it! And your arms and legs will feel worked, too. Equipment wise, you will need a step (for step-ups) and a jump rope. If there are no stairs in your home, use a small bench, march in place with some vigor, or up the intensity by running in place doing the high-knee run ¡ª this advanced variation works the abs, too. If you don’t have a jump rope, just imagine you do and hop over your imaginary rope.

The Warmup

Exercise Time / Reps

March in place2 minutesStep-ups2 minutesJump rope2 minutesStretchHamstrings, quads, calves, inner thighs

The Workout

Exercise Time / Reps

Jumping jacks and cross jacks2 minutesSquats1 minuteAlternating side lunges20 repsJump rope1 minuteJump squats15 repsMarch in place1 minuteBurpees15 repsMarch in place1 minuteWalking lunges20 repsSquats1 minuteJump rope1 minuteJump squats15 repsJump rope1 minuteStep-ups2 minutesMarch in place2 minutesPush-ups20Ab work / your choice5 minutesTriceps dips30 reps

Need help with the five minutes of ab work? Here are a few workouts to follow:

5-Minute Core WorkoutThe Low-Ab Workout You’ve Been Waiting For5-Minute Muffin Top Workout

This workout is definitely not low impact, and if you have downstairs neighbors it could seriously bother them. Take care of yourself and your knees ¡ª modify if needed. Remember to stretch your entire body when you’re done.

Image Source: POPSUGAR Photography

Hate to Run? Stay Inside and Do This Cardio Workout Instead

You can get your heart rate up in the comfort of your own home. Skip the gym and the cardio machines for this short| fun| and challenging cardio workout. We think you’ll love it! And your arms and legs will feel worked| too. Equipment wise| you will need a step (for step-ups) and a jump rope. If there are no stairs in your home| use a small bench| march in place with some vigor| or up the intensity by running in place doing the high-knee run this advanced variation works the abs| too. If you don’t have a jump rope| just imagine you do and hop over your imaginary rope.

The Warmup

Exercise Time / Reps

March in place2 minutesStep-ups2 minutesJump rope2 minutesStretchHamstrings| quads| calves| inner thighs

The Workout

Exercise Time / Reps

Jumping jacks and cross jacks2 minutesSquats1 minuteAlternating side lunges20 repsJump rope1 minuteJump squats15 repsMarch in place1 minuteBurpees15 repsMarch in place1 minuteWalking lunges20 repsSquats1 minuteJump rope1 minuteJump squats15 repsJump rope1 minuteStep-ups2 minutesMarch in place2 minutesPush-ups20Ab work / your choice5 minutesTriceps dips30 reps

Need help with the five minutes of ab work? Here are a few workouts to follow:

5-Minute Core WorkoutThe Low-Ab Workout You’ve Been Waiting For5-Minute Muffin Top Workout

This workout is definitely not low impact| and if you have downstairs neighbors it could seriously bother them. Take care of yourself and your knees ¡ª modify if needed. Remember to stretch your entire body when you’re done.

Image Source: POPSUGAR Photography

Come Inside For Cardio: 30 Treadmill Workouts For All Levels

While there’s nothing quite like running outdoors, unruly weather sometimes makes it impossible. For those rainy or blustery days, there’s the trusty treadmill. Whether you’re a beginner runner or have a few marathons under your belt, we’ve got a running workout for you. From a run that mimics going up and down San Francisco hills to another that has you ascending a mountain, you’ll swear you’re actually running outside.

Getting started: If you’re new to running, then try our 40-minute beginner treadmill workout. The workout combines walking and running to get your heart rate up while also priming your body for distance and speed. If you feel like the workout is too easy or hard, then play around with the speed, but be sure to give your body time to adjust to the physical demands of running for the first time. Once you’re ready, try out our 300-calorie workout, or if you need something a bit shorter, try our 30-minute beginner treadmill workout.Walk-jog workout: Once you’re feeling a bit more comfortable on the treadmill, give this workout that mixes walking and jogging a chance. The 60-minute workout alternates between walking briskly, jogging, and running slowly; plan to burn around 300 calories. If you’re in a rush, this 42-minute version will put you to work.Switch to sprints: Once you feel like you’ve mastered the walk and jog combination, try stepping up the pace. This 30-minute interval workout is a great way to start increasing your speed. Mix up your routine with a sprinting and walking workout to help boost your endurance. Then, once you’re ready for a tough challenge, give this 60-minute interval workout a try.Sweat like a celebrity: This 30-minute treadmill workout from celeb favorite Barry’s Bootcamp is full of intervals, hill work, and sprints, which will challenge both your endurance and your speed. Or give the 25-minute version a try. In short: these workouts are anything but boring. Get ready to push it. Pyramid intervals: Keep boredom at bay with this 30-minute pyramid interval treadmill workout. By changing your running speed every minute, you’ll also be winning the war against weight gain. Have more time to spare? Up the ante with our 45-minute pyramid interval treadmill workout. If you have even less time to spare, you’ll love the challenge of this intense 25-minute pyramid interval workout; designed by a running coach, it will help you become a faster runner.Get in, get out: If you’re short on time but still want to get in a solid run, then give this 20-minute treadmill workout a chance. Not only will you play with speed, but the incline also gradually increases, which means you’ll get a challenging workout in under 30 minutes!Work your way up the ladder: Push your endurance, raise your heart rate, and rev your metabolism with this interval workout, or try this 40-minute version. This ladder run, with the speed intervals increasing in duration as the workout progresses, is just the thing if you’re looking for an extreme challenge!The 500-calorie workout: If you can find about 60 minutes in your day to do this high-interval treadmill workout, then you’ll burn about 500 calories. Do it four times a week, and you’re already down half a pound.Climb a hill: This treadmill hill workout will show you what it’s really like to run in San Francisco. After doing the incline variations in this workout, running flats will seem like a breeze. If you prefer to walk up a hill, give this treadmill incline workout a try.Go for a hike: Even if you can’t make it to Yosemite, this treadmill hike workout will mimic what it’s like to be in the great outdoors. The 45-minute workout involves walking and jogging up steep inclines, so you’ll strengthen your quads and work your butt. If you’re in a hurry, try this 20-minute version instead. Graduate to a mountain: Once you’ve hiked up some hills, why not try for a mountain ascent? This treadmill mountain climb mixes a brisk walking speed with steep inclines.Build strength: The treadmill doesn’t have to be just about running. This 60-minute workout alternates between intervals on the treadmill and classic strength-training moves. This 45-minute plan starts on the treadmill and then finishes off with 15 minutes of strength training. Blast fat: Intervals are one of the best ways to fight stubborn belly fat. Say goodbye to your muffin top with this 45-minute treadmill interval workout. You’ll run your heart out and walk out with 421 fewer calories than you came in with! And just so you don’t get bored, we’re throwing in a fat-fry interval-mashup treadmill run. This butt-toning interval workout will help you burn up to 400 calories in less than 45 minutes.Do double duty: Sometimes you need to mix things up. If you’re just feeling bored on the machines, then try this two-cardio-machine workout that utilizes both the elliptical and the treadmill.Image Source: POPSUGAR Photography / Kat Borchat

Come Inside For Cardio: 30 Treadmill Workouts For All Levels

While there’s nothing quite like running outdoors| unruly weather sometimes makes it impossible. For those rainy or blustery days| there’s the trusty treadmill. Whether you’re a beginner runner or have a few marathons under your belt| we’ve got a running workout for you. From a run that mimics going up and down San Francisco hills to another that has you ascending a mountain| you’ll swear you’re actually running outside.

Getting started: If you’re new to running| then try our 40-minute beginner treadmill workout. The workout combines walking and running to get your heart rate up while also priming your body for distance and speed. If you feel like the workout is too easy or hard| then play around with the speed| but be sure to give your body time to adjust to the physical demands of running for the first time. Once you’re ready| try out our 300-calorie workout| or if you need something a bit shorter| try our 30-minute beginner treadmill workout.Walk-jog workout: Once you’re feeling a bit more comfortable on the treadmill| give this workout that mixes walking and jogging a chance. The 60-minute workout alternates between walking briskly| jogging| and running slowly; plan to burn around 300 calories. If you’re in a rush| this 42-minute version will put you to work.Switch to sprints: Once you feel like you’ve mastered the walk and jog combination| try stepping up the pace. This 30-minute interval workout is a great way to start increasing your speed. Mix up your routine with a sprinting and walking workout to help boost your endurance. Then| once you’re ready for a tough challenge| give this 60-minute interval workout a try.Sweat like a celebrity: This 30-minute treadmill workout from celeb favorite Barry’s Bootcamp is full of intervals| hill work| and sprints| which will challenge both your endurance and your speed. Or give the 25-minute version a try. In short: these workouts are anything but boring. Get ready to push it. Pyramid intervals: Keep boredom at bay with this 30-minute pyramid interval treadmill workout. By changing your running speed every minute| you’ll also be winning the war against weight gain. Have more time to spare? Up the ante with our 45-minute pyramid interval treadmill workout. If you have even less time to spare| you’ll love the challenge of this intense 25-minute pyramid interval workout; designed by a running coach| it will help you become a faster runner.Get in| get out: If you’re short on time but still want to get in a solid run| then give this 20-minute treadmill workout a chance. Not only will you play with speed| but the incline also gradually increases| which means you’ll get a challenging workout in under 30 minutes!Work your way up the ladder: Push your endurance| raise your heart rate| and rev your metabolism with this interval workout| or try this 40-minute version. This ladder run| with the speed intervals increasing in duration as the workout progresses| is just the thing if you’re looking for an extreme challenge!The 500-calorie workout: If you can find about 60 minutes in your day to do this high-interval treadmill workout| then you’ll burn about 500 calories. Do it four times a week| and you’re already down half a pound.Climb a hill: This treadmill hill workout will show you what it’s really like to run in San Francisco. After doing the incline variations in this workout| running flats will seem like a breeze. If you prefer to walk up a hill| give this treadmill incline workout a try.Go for a hike: Even if you can’t make it to Yosemite| this treadmill hike workout will mimic what it’s like to be in the great outdoors. The 45-minute workout involves walking and jogging up steep inclines| so you’ll strengthen your quads and work your butt. If you’re in a hurry| try this 20-minute version instead. Graduate to a mountain: Once you’ve hiked up some hills| why not try for a mountain ascent? This treadmill mountain climb mixes a brisk walking speed with steep inclines.Build strength: The treadmill doesn’t have to be just about running. This 60-minute workout alternates between intervals on the treadmill and classic strength-training moves. This 45-minute plan starts on the treadmill and then finishes off with 15 minutes of strength training. Blast fat: Intervals are one of the best ways to fight stubborn belly fat. Say goodbye to your muffin top with this 45-minute treadmill interval workout. You’ll run your heart out and walk out with 421 fewer calories than you came in with! And just so you don’t get bored| we’re throwing in a fat-fry interval-mashup treadmill run. This butt-toning interval workout will help you burn up to 400 calories in less than 45 minutes.Do double duty: Sometimes you need to mix things up. If you’re just feeling bored on the machines| then try this two-cardio-machine workout that utilizes both the elliptical and the treadmill.Image Source: POPSUGAR Photography / Kat Borchat

A 400-Calorie Treadmill Workout That Targets Your Butt

If you want to burn 100 calories in 10 minutes, and tone your tush and legs at the same time, go for a run. For even greater lower-body-sculpting power, you’ll need to add hills to your workout.

I know. I know. Hills suck! And if running up hills is way too challenging, walking briskly will do the same magic. This interval workout combines walking hills and short sprints with just a bit of incline to reduce the chance of developing shin splints. Aside from a toned tush and thighs, intervals are also proven to target belly fat, so it’s doubly effective. In about 40 minutes, you’ll burn over 400 calories!

Set the treadmill incline to one, and get started! For each three-minute brisk walking interval, you’ll need to raise the incline to 15 percent (or as high as it’ll go), and for each 60-second sprinting interval, you’ll need to lower it to one. Adjust the speed as necessary if either the walking or sprinting pace seems too slow or fast.

Total calories burned: 416

*Calories burned calculations are based on a 130-pound woman

Click here for an image-free, printable version of this workout to take with you to the gym.

Image Source: POPSUGAR Photography / Kat Borchart

A 400-Calorie Treadmill Workout That Targets Your Butt

If you want to burn 100 calories in 10 minutes| and tone your tush and legs at the same time| go for a run. For even greater lower-body-sculpting power| you’ll need to add hills to your workout.

I know. I know. Hills suck! And if running up hills is way too challenging| walking briskly will do the same magic. This interval workout combines walking hills and short sprints with just a bit of incline to reduce the chance of developing shin splints. Aside from a toned tush and thighs| intervals are also proven to target belly fat| so it’s doubly effective. In about 40 minutes| you’ll burn over 400 calories!

Set the treadmill incline to one| and get started! For each three-minute brisk walking interval| you’ll need to raise the incline to 15 percent (or as high as it’ll go)| and for each 60-second sprinting interval| you’ll need to lower it to one. Adjust the speed as necessary if either the walking or sprinting pace seems too slow or fast.

Total calories burned: 416

*Calories burned calculations are based on a 130-pound woman

Click here for an image-free| printable version of this workout to take with you to the gym.

Image Source: POPSUGAR Photography / Kat Borchart

This Elliptical Workout Is Just as Effective as the Treadmill

Sometimes| you head to the gym craving a treadmill run and arrive only to find all the machines full. Bummer! But remember: there are some creative ways to work around this situation. Instead of throwing in the towel and heading straight for the sauna| try this elliptical workout instead. To make this joint-friendly machine feel like running| don’t hold the handles and pump like you do when you’re running. Going hands-free on the elliptical is great for your core| and it might help you work on evening out your stride. We did throw in some reverse action at the end of the workout for your cooldown.

Time Resistance SPM

0:00-2:003Warm up2:00-5:005Warm up5:00-10:007155-16010:00-15:001014015:00-18:00716018:00-21:001015021:00-24:00716024:00-25:001015025:00-26:00814026:00-27:001015027:00-30:00715030:00-35:007-5Backward

My elliptical is set at an incline of 20 degrees. Feel free to play around with the incline level| but keep it at least 10 degrees.

This is also a great cardio workout if your knees have been bothering you while running or you’re coming off a hamstring strain.

Image Source: POPSUGAR Photography / Kat Borchart

This Elliptical Workout Is Just as Effective as the Treadmill

Sometimes, you head to the gym craving a treadmill run and arrive only to find all the machines full. Bummer! But remember: there are some creative ways to work around this situation. Instead of throwing in the towel and heading straight for the sauna, try this elliptical workout instead. To make this joint-friendly machine feel like running, don’t hold the handles and pump like you do when you’re running. Going hands-free on the elliptical is great for your core, and it might help you work on evening out your stride. We did throw in some reverse action at the end of the workout for your cooldown.

Time Resistance SPM

0:00-2:003Warm up2:00-5:005Warm up5:00-10:007155-16010:00-15:001014015:00-18:00716018:00-21:001015021:00-24:00716024:00-25:001015025:00-26:00814026:00-27:001015027:00-30:00715030:00-35:007-5Backward

My elliptical is set at an incline of 20 degrees. Feel free to play around with the incline level, but keep it at least 10 degrees.

This is also a great cardio workout if your knees have been bothering you while running or you’re coming off a hamstring strain.

Image Source: POPSUGAR Photography / Kat Borchart

Burn More Calories and Lose Weight Faster With These Tabata Workouts

What’s not to love about high-intensity interval training? Not only does HIIT save you time| but it also burns tons of calories| both while you work out and after (even if you’re doing nothing at all!). One of our favorite ways to HIIT is Tabata| a type of workout that combines 20 seconds of intense bursts of workouts with 10 seconds of rest in four-minute rounds. Does a short and effective workout sound good to you? Get started here.

    Printable Tabata workout: Take it with you; this printable Tabata workout may be the only thing you need to stay in shape. Packed with so many different types of moves| from backward lunges to burpees| so you don’t get bored| this workout will keep you interested in your workout while you burn major calories.10-minute| no-equipment Tabata: For an all-in-one workout| just press play. This 10-minute Tabata workout video combines two Tabata sets with a short warmup and cooldown to get you in and out in just 10 minutes! All you have to do is follow along.And another: Can’t get enough of our Tabata workouts? This 10-minute Tabata video workout adds even more intensity to your routine. Play it back to back with the above or on its own for an effective| intense workout.Tabata mashup: Two classic moves| one killer workout. This Tabata mashup workout video combines 20 seconds of push-ups and 20 seconds of squats| along with short rest intervals| for a sweat-inducing HIIT workout.Eight-minute Tabata: Don’t have time for a long workout? Tabata makes a great quick and effective workout for when time is limited. This eight-minute Tabata workout is basically two rounds of Tabata| so if you decide to do more| you can repeat the workout.Living room Tabata: Too hot or wet to run outside? Amp up your cardio routine with this printable home Tabata workout. Perfect for any small space| it’ll have you doing heart-rate-raising moves like mountain climbers and squat jumps to burn calories fast.20-minute Tabata: If you’re short on time| this do-anywhere workout will help you burn major calories in no time at all. A mix of cardio and bodyweight exercises done at high intensity will sculpt your body with no equipment necessary. Learn how to do the entire 20-minute Tabata-inspired workout here.40-minute Tabata workout poster: Get serious at the gym ¡ª and be the inspiration to your fellow gym rats ¡ª with this intense| 40-minute Tabata superset workout you can print and take with you anywhere.Total-body Tabata: For a longer workout that will make you feel like you spent hours at the gym| go for this 30-minute full-body Tabata workout. Be warned: even the rest periods will sculpt muscles with targeted isometric exercises like planks and wall sits.

Image Source: POPSUGAR Photography / Kat Borchart