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

10 Exercises That Burn 200 Calories in Under 3 Minutes

10 Exercises That Burn 200 Calories in Under 3 Minutes

If you find it hard to lose weight with your busy schedule| the news keeps getting better. First| just 20 minutes of exercise was proven to help increase your metabolism. Now| a study has found that working out intensely for just 2.5 minutes can spur calorie burn throughout the day u2014 an extra 200 calories’ worth.

In the latest study| five healthy men performed sprint interval training on a stationary bicycle (five 30-second intense intervals with four minutes of easy cycling in between). Although the men were sedentary the rest of the day| they ended up burning 200 more calories during the days they did the short bout of exercise than the days they didn’t exercise at all.

Even though this was a small study| the encouraging results are reason enough to add intense intervals into your workout routine. It’s also good news for those of you who can never seem to fit a full workout into your day. Here are 10 intense exercises you can do anywhere for 2.5 minutes so you too can reap the afterburn benefits. Perform these at maximum intensity; you can break them into 30-second or one-minute intervals to make it more manageable. Stick with one| or choose five to do for 30 seconds each!

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  1. Burpees. Swiftly moving from standing to squatting to push-up position challenges all your muscles. Not sure how to do this classic move? Get instructions on how to do a burpee here.
  2. Jumping jacks. These do-anywhere moves pump up your heart rate in no time.
  3. Mountain climbers. This cardio move helps strengthen legs and core muscles as well. Learn how to do mountain climbers here.

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  1. Frogger: This plank-to-squat move seems simple| but you’ll feel it as you do your 30-second bursts. Begin in a plank position. Jump your feet to the outside of your hands| coming into a deep squat and keeping your hands on the floor| then jump back to plank. Repeat in a quick succession (above).
  2. Running up stairs. Run up and down the stairs at home or at your office u2014 you’ll get the added bonus of a toned backside.
  3. Walking lunges. These lunges help you develop balance while strengthening your core and lower body. Do these briskly| but make sure your form stays correct to prevent knee or ankle strain. Here’s how to do a perfect walking lunge.
  4. High knees: Run in place while engaging your core and pumping your arms. The goal should be to keep your knees high and maintain an upright posture as you do your speed bursts.

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  1. Lateral hops: Make small jumps side to side as if you are jumping over an invisible line (above).

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  1. Jump squat: Start by doing a regular squat| then engage your core and jump up explosively. When you land| lower your body back into the squat position to complete one rep. Land as quietly as possible| which requires control (above).

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  1. Box step: Find a step| stool| or box (or aim toes at an imaginary step) and lightly tap your left toes to the box| then jump to switch feet| bringing the right toes up (above).

Don’t stop at just 2.5 minutes| though. Besides upping your total calorie burn| longer exercise helps you stay healthy and prevent disease. Aim for at least 150 minutes a week; here are five ways to make sure you hit that number.

Print Out This 45-Minute Interval Workout and Say Goodbye to Belly Fat

Think treadmill workouts are too boring to endure? Intervals are the antidote! Playing around with speed, timing, and rest periods keeps both the mind and body busy. Interval training is also one of the best ways to beat belly bulge, so torch some serious calories with this 45-minute treadmill workout.

Set the incline to one percent to prevent shin splints. As with all our workouts, feel free to increase or decrease speed depending on your level of fitness. But doing so will alter the amount of calories you burn.

Click here for the easily printable PDF of this workout. If this workout doesn’t appeal to you, here are a bunch of other treadmill workouts to try.

Image Source: POPSUGAR Photography / Kat Borchart

Print Out This 45-Minute Interval Workout and Say Goodbye to Belly Fat

Think treadmill workouts are too boring to endure? Intervals are the antidote! Playing around with speed| timing| and rest periods keeps both the mind and body busy. Interval training is also one of the best ways to beat belly bulge| so torch some serious calories with this 45-minute treadmill workout.

Set the incline to one percent to prevent shin splints. As with all our workouts| feel free to increase or decrease speed depending on your level of fitness. But doing so will alter the amount of calories you burn.

Click here for the easily printable PDF of this workout. If this workout doesn’t appeal to you| here are a bunch of other treadmill workouts to try.

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

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

Own the Treadmill With This Interval Run – No Matter Your Level

Time to blast some fat with a drop-set interval run ¡ª perfect for your next treadmill workout. Because we love this workout so much, we’ve created three versions of this run, so choose the workout that works for your level. If you are new to running, try the walk/run plan. If you want to increase your speed, use the run faster program. And there are printable versions of all three levels. Can you tell? We really want you to try this effective workout.

Beginner: Walk/Run

Time Speed Incline Notes

0:00-5:002.50.0Warmup5:00-6:303.50.0Easy6:30-7:304.00.0Moderate7:30-8:004.50.0Hard8:00-9:002.50.0Recover9:00-10:303.52.0Easy10:30-11:304.02.0Moderate11:30-12:004.52.0Hard12:00-13:002.50.0Recover13:00-14:303.54.0Easy14:30-15:304.04.0Moderate15:30-16:004.54.0Hard16:00-17:002.50.0Recover17:00-18:303.52.0Easy18:30-19:304.02.0Moderate19:30-20:004.52.0Hard20:00-21:002.50.0Recover21:00-22:303.54.0Easy22:30-23:304.04.0Moderate23:30-24:004.54.0Hard24:00-25:002.50.0Recover25:00-26:303.56.0Easy26:30-27:304.06.0Moderate27:30-28:004.56.0Hard28:00-33:002.50.0Cooldown

Intermediate: Run

Time Speed Incline Notes

0:00-5:004.50.0Warmup5:00-6:305.00.0Easy6:30-7:306.00.0Moderate7:30-8:007.00.0Hard8:00-9:003.50.0Recover9:00-10:305.02.0Easy10:30-11:306.02.0Moderate11:30-12:007.02.0Hard12:00-13:003.50.0Recover13:00-14:305.04.0Easy14:30-15:306.04.0Moderate15:30-16:007.04.0Hard16:00-17:003.50.0Recover17:00-18:305.02.0Easy18:30-19:306.02.0Moderate19:30-20:007.02.0Hard20:00-21:003.50.0Recover21:00-22:305.04.0Easy22:30-23:306.04.0Moderate23:30-24:007.04.0Hard24:00-25:003.54.0Recover25:00-26:305.06.0Easy26:30-27:306.06.0Moderate27:30-28:007.06.0Hard28:00-33:003.50.0Cooldown

Advanced: Run Faster

Time Speed Incline Notes

0:00-5:005.50.0Warmup5:00-6:307.00.0Easy6:30-7:308.00.0Moderate7:30-8:009.00.0Hard8:00-9:004.50.0Recover9:00-10:307.02.0Easy10:30-11:308.02.0Moderate11:30-12:009.02.0Hard12:00-13:004.50.0Recover13:00-14:307.04.0Easy14:30-15:308.04.0Moderate15:30-16:009.04.0Hard16:00-17:004.50.0Recover17:00-18:307.02.0Easy18:30-19:308.02.0Moderate19:30-20:009.02.0Hard20:00-21:004.50.0Recover21:00-22:307.04.0Easy22:30-23:308.04.0Moderate23:30-24:009.04.0Hard24:00-25:004.50.0Recover25:00-26:307.06.0Easy26:30-27:308.06.0Moderate27:30-28:009.06.0Hard28:00-33:004.50.0Cooldown

Image Source: POPSUGAR Photography / Kat Borchart

Own the Treadmill With This Interval Run – No Matter Your Level

Time to blast some fat with a drop-set interval run ¡ª perfect for your next treadmill workout. Because we love this workout so much| we’ve created three versions of this run| so choose the workout that works for your level. If you are new to running| try the walk/run plan. If you want to increase your speed| use the run faster program. And there are printable versions of all three levels. Can you tell? We really want you to try this effective workout.

Beginner: Walk/Run

Time Speed Incline Notes

0:00-5:002.50.0Warmup5:00-6:303.50.0Easy6:30-7:304.00.0Moderate7:30-8:004.50.0Hard8:00-9:002.50.0Recover9:00-10:303.52.0Easy10:30-11:304.02.0Moderate11:30-12:004.52.0Hard12:00-13:002.50.0Recover13:00-14:303.54.0Easy14:30-15:304.04.0Moderate15:30-16:004.54.0Hard16:00-17:002.50.0Recover17:00-18:303.52.0Easy18:30-19:304.02.0Moderate19:30-20:004.52.0Hard20:00-21:002.50.0Recover21:00-22:303.54.0Easy22:30-23:304.04.0Moderate23:30-24:004.54.0Hard24:00-25:002.50.0Recover25:00-26:303.56.0Easy26:30-27:304.06.0Moderate27:30-28:004.56.0Hard28:00-33:002.50.0Cooldown

Intermediate: Run

Time Speed Incline Notes

0:00-5:004.50.0Warmup5:00-6:305.00.0Easy6:30-7:306.00.0Moderate7:30-8:007.00.0Hard8:00-9:003.50.0Recover9:00-10:305.02.0Easy10:30-11:306.02.0Moderate11:30-12:007.02.0Hard12:00-13:003.50.0Recover13:00-14:305.04.0Easy14:30-15:306.04.0Moderate15:30-16:007.04.0Hard16:00-17:003.50.0Recover17:00-18:305.02.0Easy18:30-19:306.02.0Moderate19:30-20:007.02.0Hard20:00-21:003.50.0Recover21:00-22:305.04.0Easy22:30-23:306.04.0Moderate23:30-24:007.04.0Hard24:00-25:003.54.0Recover25:00-26:305.06.0Easy26:30-27:306.06.0Moderate27:30-28:007.06.0Hard28:00-33:003.50.0Cooldown

Advanced: Run Faster

Time Speed Incline Notes

0:00-5:005.50.0Warmup5:00-6:307.00.0Easy6:30-7:308.00.0Moderate7:30-8:009.00.0Hard8:00-9:004.50.0Recover9:00-10:307.02.0Easy10:30-11:308.02.0Moderate11:30-12:009.02.0Hard12:00-13:004.50.0Recover13:00-14:307.04.0Easy14:30-15:308.04.0Moderate15:30-16:009.04.0Hard16:00-17:004.50.0Recover17:00-18:307.02.0Easy18:30-19:308.02.0Moderate19:30-20:009.02.0Hard20:00-21:004.50.0Recover21:00-22:307.04.0Easy22:30-23:308.04.0Moderate23:30-24:009.04.0Hard24:00-25:004.50.0Recover25:00-26:307.06.0Easy26:30-27:308.06.0Moderate27:30-28:009.06.0Hard28:00-33:004.50.0Cooldown

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