On the treadmill, a combination of different speeds and slopes, along with specific exercises targeting different body parts, can achieve highly efficient fat burning and body shaping.
I. Fat-Burning Training
(A) Interval Running
Start with a 5-minute brisk walking warm-up at a speed of 5 - 6km/h. Then enter the interval running phase. Sprint for 30 seconds at a speed of 12 - 15km/h, followed by 1 minute of jogging at a speed of 7 - 8km/h. Alternate like this for 8 - 10 sets. This alternation between high and low intensity can make the body continuously consume calories after exercise and significantly improve fat-burning efficiency.
(B) Hill Climb Running
Set the treadmill slope to 8 - 12° and the speed at 6 - 8km/h, and continuously run uphill for 20 minutes. When climbing, the gluteal and leg muscles need to exert more force, which not only burns fat but also has a significant body-shaping effect on the lower body. Keep the upper body straight, the pace moderate, and breathe evenly during the process.
II. Body-Shaping Training
(A) Gluteal Shaping
Set the treadmill slope to 3 - 5° and the speed at 4 - 5km/h, and then do side stepping. Stand straight with feet shoulder-width apart, take a step to one side, and then bring the other foot together. Alternate left and right. Do 3 sets of 2 minutes each. This can effectively exercise the gluteus medius and make the buttocks firmer and more lifted.
(B) Leg Shaping
1. Rear Leg Kicks: Walk slowly on the treadmill at a speed of 3 - 4km/h, hold the handrails with both hands, and alternately kick the legs backward, trying to reach the buttocks. Do 3 sets of 30 times each. This exercise mainly targets the back of the thigh muscles.
2. Lunge Walk: Set the speed to 4 - 5km/h, take a step forward to form a lunge position. The front knee should not exceed the toes, and the back leg should be straight. Then switch legs and move forward. Do 3 sets of 20 steps each. This can shape the front of the thighs and the buttocks.
