The Best Belly-Fat-Fighting Interval Workout For Beginners

There are 1,001 ways to work out on a treadmill, but my favorite is intervals. Changing your pace every few minutes busts through the boredom often associated with indoor running, and once you set your pace on the treadmill, it’s difficult to cheat. In this workout, the running speed pushes you beyond your comfort zone with a gradual build, and the minute-long recovery is just long enough to lower your heart rate and rev up for the next interval. Another reason to love intervals: they help fight belly fat. This workout combines running with walking, so if you’re new to intervals, then you should definitely give it a try.

Time Speed (MPH) Incline

0:00-5:003.51.05:00-10:004.02.010:00-12:006.51.012:00-13:003.51.013:00-15:006.61.015:00-16:003.51.016:00-18:006.71.018:00-19:003.51.019:00-21:006.61.021:00-22:003.51.022:00-24:006.71.024:00-25:003.51.025:00-27:006.71.027:00-28:003.51.028:00-30:006.81.030:00-31:003.51.031:00-33:006.91.033:00-34:003.51.034:00-36:007.01.036:00-42:003.52.0

As always, feel free to adjust the speed up or down as you feel necessary; just make sure you’re challenging yourself. If this workout doesn’t float your boat, then check out our other treadmill workouts.

Click for an image-free printable version of this workout.

Image Source: POPSUGAR Photography / Kat Borchart

The Best Belly-Fat-Fighting Interval Workout For Beginners

There are 1|001 ways to work out on a treadmill| but my favorite is intervals. Changing your pace every few minutes busts through the boredom often associated with indoor running| and once you set your pace on the treadmill| it’s difficult to cheat. In this workout| the running speed pushes you beyond your comfort zone with a gradual build| and the minute-long recovery is just long enough to lower your heart rate and rev up for the next interval. Another reason to love intervals: they help fight belly fat. This workout combines running with walking| so if you’re new to intervals| then you should definitely give it a try.

Time Speed (MPH) Incline

0:00-5:003.51.05:00-10:004.02.010:00-12:006.51.012:00-13:003.51.013:00-15:006.61.015:00-16:003.51.016:00-18:006.71.018:00-19:003.51.019:00-21:006.61.021:00-22:003.51.022:00-24:006.71.024:00-25:003.51.025:00-27:006.71.027:00-28:003.51.028:00-30:006.81.030:00-31:003.51.031:00-33:006.91.033:00-34:003.51.034:00-36:007.01.036:00-42:003.52.0

As always| feel free to adjust the speed up or down as you feel necessary; just make sure you’re challenging yourself. If this workout doesn’t float your boat| then check out our other treadmill workouts.

Click for an image-free printable version of this workout.

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

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

The Fat-Blasting Model Secret: Three-Circuit Cardio Workout

This workout from Andrea Orbeck ¡ª trainer to models like Heidi Klum and the women of Victoria’s Secret ¡ª is great for those days when you need a solid routine but don’t want to go crazy. “Cardio is important to get into a fat-burning zone to keep you nice and lean,” Andrea says. This workout “breaks up the monotony of a 45-minute session.”

This simple workout is broken up into three 15-minute circuits. The first section is done at one continuous moderate-effort pace, followed by a second section broken up into intervals: three minutes at a hard pace followed by two minutes of recovery. The final section features pumped-up incline and resistance to keep the sweat going. You can do this on either a treadmill or a stationary bike; feel free to modify the level and speed suggestions below if you need something slower or faster. Remember to adjust the incline down to what is comfortable during the interval section (such as 0 or one percent incline).

Time Speed/Level

0:00-15:00Treadmill: 4 mph at 5 percent incline Bike: level 3 15:00-18:00Treadmill: 6 mph, no incline Bike: level 1018:00-20:00Treadmill: 4 mph, no incline Bike: level 320:00-23:00Treadmill: 6 mph, no incline Bike: level 1023:00-25:00Treadmill: 4 mph, no incline Bike: level 325:00-28:00Treadmill: 6 mph, no incline Bike: level 1028:00-30:00Treadmill: 4 mph, no incline Bike: level 330:00-45:00Treadmill: 4 mph at 15 percent incline Bike: level 8

Image Source: POPSUGAR Photography / Kat Borchart

The Fat-Blasting Model Secret: Three-Circuit Cardio Workout

This workout from Andrea Orbeck ¡ª trainer to models like Heidi Klum and the women of Victoria’s Secret ¡ª is great for those days when you need a solid routine but don’t want to go crazy. “Cardio is important to get into a fat-burning zone to keep you nice and lean|” Andrea says. This workout “breaks up the monotony of a 45-minute session.”

This simple workout is broken up into three 15-minute circuits. The first section is done at one continuous moderate-effort pace| followed by a second section broken up into intervals: three minutes at a hard pace followed by two minutes of recovery. The final section features pumped-up incline and resistance to keep the sweat going. You can do this on either a treadmill or a stationary bike; feel free to modify the level and speed suggestions below if you need something slower or faster. Remember to adjust the incline down to what is comfortable during the interval section (such as 0 or one percent incline).

Time Speed/Level

0:00-15:00Treadmill: 4 mph at 5 percent incline Bike: level 3 15:00-18:00Treadmill: 6 mph| no incline Bike: level 1018:00-20:00Treadmill: 4 mph| no incline Bike: level 320:00-23:00Treadmill: 6 mph| no incline Bike: level 1023:00-25:00Treadmill: 4 mph| no incline Bike: level 325:00-28:00Treadmill: 6 mph| no incline Bike: level 1028:00-30:00Treadmill: 4 mph| no incline Bike: level 330:00-45:00Treadmill: 4 mph at 15 percent incline Bike: level 8

Image Source: POPSUGAR Photography / Kat Borchart

New to Running? This Treadmill Workout Is For You

If you’re new to running, I’m a firm believer in easing into your relationship with running to give your body time to adjust to the physical demands ¡ª you don’t want to get so sore that you never want to run again. Mixing walking and running is a great way to get your heart rate up while priming your body for distance and speed. Here’s a 40-minute walking/running workout perfect for beginners ¡ª or for seasoned runners in the mood for a lighter workout.

Click here for a printable version of this workout. As always, if this workout is too hard or too easy, feel free to decrease or increase the speed. I would keep the incline set to 1.0 because this helps prevent shin splints, which can be a common problem for new runners. Try to do this workout three times in one week. The following week, after warming up for the first 10 minutes, run for three minutes and walk for three minutes, keeping the last two segments at two minutes each, then cool down with walking. Try it. You just might get hooked on running.

Related: 10 Tips That Will Make You a Better Runner

Image Source: POPSUGAR Photography / Kat Borchart

New to Running? This Treadmill Workout Is For You

If you’re new to running| I’m a firm believer in easing into your relationship with running to give your body time to adjust to the physical demands ¡ª you don’t want to get so sore that you never want to run again. Mixing walking and running is a great way to get your heart rate up while priming your body for distance and speed. Here’s a 40-minute walking/running workout perfect for beginners ¡ª or for seasoned runners in the mood for a lighter workout.

Click here for a printable version of this workout. As always| if this workout is too hard or too easy| feel free to decrease or increase the speed. I would keep the incline set to 1.0 because this helps prevent shin splints| which can be a common problem for new runners. Try to do this workout three times in one week. The following week| after warming up for the first 10 minutes| run for three minutes and walk for three minutes| keeping the last two segments at two minutes each| then cool down with walking. Try it. You just might get hooked on running.

Related: 10 Tips That Will Make You a Better Runner

Image Source: POPSUGAR Photography / Kat Borchart

Time For the Elliptical! Try This Fat-Blasting Workout

What did we do before interval workouts? Alternating between quick boosts of pushing our bodies to the max with longer periods of recovery can make it easier to commit to a long workout on the elliptical ¡ª and it doesn’t hurt that it blasts away belly fat. This easy-to-follow interval plan keeps things interesting, fast-paced, and challenging from start to finish. The 45 minutes will truly fly by!

Time Resistance SPM* Notes

00:00-05:003130-140Warmup05:00-08:005140-15008:00-09:007160-170Sprint09:00-12:005150-16012:00-13:008160-170Sprint13:00-16:006140-15016:00-17:009160-170Sprint17:00-20:005150-16020:00-21:007170-180Sprint21:00-24:005140-15024:00-25:008170-180Sprint25:00-28:006150-16028:00-29:009170-180Sprint29:00-32:005140-15032:00-33:007160-170Sprint33:00-36:006140-15036:00-37:008170-180Sprint37:00-40:005150-16040:00-45:003130-140Cooldown

*SPM = strides per minuteIncline = 20 percent

Click here for an image-free printable so you can have this workout ready to go at the gym!

Image Source: POPSUGAR Photography / Kat Borchat

Time For the Elliptical! Try This Fat-Blasting Workout

What did we do before interval workouts? Alternating between quick boosts of pushing our bodies to the max with longer periods of recovery can make it easier to commit to a long workout on the elliptical ¡ª and it doesn’t hurt that it blasts away belly fat. This easy-to-follow interval plan keeps things interesting| fast-paced| and challenging from start to finish. The 45 minutes will truly fly by!

Time Resistance SPM* Notes

00:00-05:003130-140Warmup05:00-08:005140-15008:00-09:007160-170Sprint09:00-12:005150-16012:00-13:008160-170Sprint13:00-16:006140-15016:00-17:009160-170Sprint17:00-20:005150-16020:00-21:007170-180Sprint21:00-24:005140-15024:00-25:008170-180Sprint25:00-28:006150-16028:00-29:009170-180Sprint29:00-32:005140-15032:00-33:007160-170Sprint33:00-36:006140-15036:00-37:008170-180Sprint37:00-40:005150-16040:00-45:003130-140Cooldown

*SPM = strides per minuteIncline = 20 percent

Click here for an image-free printable so you can have this workout ready to go at the gym!

Image Source: POPSUGAR Photography / Kat Borchat