Use the treadmill to sculpt your dream body.

Use the treadmill to sculpt your dream body.

3 min read
People are always looking for shortcuts to get the perfect beach body. There are several diet pills and exercise fads on the market, however doing cardiovascular activity is the most superior way to burn your body’s fat and sculpt a look that will have you looking like one of the cast members from Baywatch. In this post, we will tell you how you can use the treadmill to get the sculpted body that you desire.

Before you start exercising on the treadmill.

Know your burn zone.

The workout that you do must elevate your heart rate into your burn zone. You can calculate your approximate burn zone by subtracting your age from 220 and then multiplying the amount by 0.6. As long as the intensity of your exercise keeps your heart rate above this number, you will be able to burn your body’s fat.

Have a calorie burn target.

You want to conduct enough exercise so that you will have a calorie deficit of at least 400 calories per session. The more calories you burn, the body fat that you will lose and the more sculpted your physique will look.

Estimate the body fat percentage that you want to achieve.

For men, getting the ‘Beach body look’ usually means trimming your body fat down to 8-12%. For women, they only need to have 10-15% body fat. At this body fat percentage, it should be easy to see your abdominal, leg, and upper body muscles.

Exercising on the treadmill.

There are several workouts that you can do on the treadmill that will allow you to reach your fitness goals. In each session, you want to burn a minimum of 400 calories. However, you can vary the sessions to help you achieve this calorie goal. Below are a few exercise regimes.

Stamina training.

This involves you running at a steady pace for a long period of time. This is typically 40 minutes to 1h. You want your heart rate to reach your burn rate zone while you are running at a comfortable pace. Your heart rate should continue to go up over time.


This workout is great for cardio since it allows you to get into the groove of things. The workout requires you to elevate your speed and heart rate over the course of the workout. You can start of slow and then build your intensity once you feel like your body is ready to work at a higher intensity, increase the speed of the treadmill.

Interval training.

This elevating and lowering your heart rate over different periods of time. You might set yourself a goal to elevate your workout between a low-intensity, medium intensity and high-intensity. An interval training example could be: 5 minutes @ 5km/h 10 minutes @ 10km/h 10 minutes @ 8km/h 10 minutes @ 12km/h 5 minutes @ 5km/h


Incline running is much more difficult, however you can run (or even walk) at a much slower pace while still elevating your heart rate. Simply choose an incline (typically above 10 degrees) and select a brisk walking pace (e.g. 5km/h)

Make sure you stretch your muscles to avoid any injuries.

It is important that you continually stretch your muscles to prevent any muscle strains or pains. Typically, your muscles will become much tighter since they will be exposed to more impact from running. Make sure before and after each session that you stretch your glutes, hamstrings, quadriceps and hip flexors. A treadmill is an excellent machine that will allow you to achieve your body sculpting goals. Click here to see the range of treadmills available from Little Bloke Fitness today.