The Best Treadmill Cardio Workout

Finishers are a classic technique that has been used time and time again by some of the greatest athletes and fitness enthusiasts in the industry.

Now, you can implement this highly effective technique in your own training protocol. What are finishers, you ask, and how can they help you? Let me cover the basics so you know precisely what this is all about.


Finishers, as the name suggests, are drills or circuits used to finish off your workout. They are a way to help you bring about a state of maximum fatigue and really push your body to its limits. They’re a way for you to take your conditioning level up a notch.

Finishers usually don’t take all that long to do – 10 minutes max, so they are easy to tack on to the end of any training session you’ve just completed. For this protocol, I am combining sprint training with the finishers concept.


Now that you better understand what a finisher is, you might be asking how will it help you see fat loss results?

Sprint training is beneficial in a few different ways. First, because it is so intense, it’s going to require a high degree of overall muscle power and strength. This means that your body is more likely to utilize all the main muscle fibers in the body, ensuring you don’t suffer lean muscle mass while dieting. If you are attempting to burn fat, it’ll be important that you are in a calorie deficit.

This unfortunately can increase the risk that your body begins losing lean muscle and strength. Unless, of course, you are sure to send the signal your body needs to keep it. You do this by performing intense exercise.

The second reason sprint training is so great for fat loss is because not only will you burn a high level of calories during the session, you’ll continue to burn calories for hours after the workout is completed.

After an intense sprint session, you can easily torch calories for up to 48 hours post-workout. This will give you a serious edge on fat burning.


Sprints aren’t just great for fat loss – they’re great for conditioning as well.

When you perform sprints like this, you push your body to the limit. In doing so, you are forcing your body to work harder, which provides the stimulus for training gains to be seen.

Those who do sprint training will see greater improvements in their VO2 max level, which stands for how much oxygen your body can utilize while doing intense exercise.

As this improves, all your other exercise sessions and even everyday lifestyle activities will begin to feel easier.

And, this form of cardio offers all the same health boosting benefits that moderate intensity cardio does including lowering your cholesterol levels, blood pressure levels, and improving bone strength.


Simply because it’s easier to gauge exactly how fast you’re going.

This makes it possible to ensure you are making progress with each session you do and to control every element of the workout itself.

The treadmill also provides additional cushioning which your joints will really appreciate as you get up to these high speeds. So now that you know why sprint training is the form of cardio you should be doing, let’s show you your finisher workouts.




Treadmill 30 for 30

For this workout, you’re going to sprint as fast as you can for 30 seconds and then take a 30 second active rest. This should be a very light walk. Remember, the key is to rest during this time. Repeat these 10 times to complete the workout session.


Tabata Treadmill Sprints

Tabata training is about as intense as it gets, so prepare yourself for a challenge with this one!

You’ll do 20 second sprints followed by 10 seconds of rest. The best thing to do here is simply get the treadmill to maximum speed, do your 20 seconds and then jump off the treadmill completely for 10 seconds.

Then jump back on and repeat. With only 10 seconds of rest, it’s simply not possible to slow down the treadmill and then speed it back up to successfully do this interval.

Repeat this for 8 rounds total.


Tabata Incline

Ready to kick it up a notch? This time you’re doing the same as above, only putting it on an incline.

You’ll go for 20 seconds on an incline, walking or running – whatever is your maximum intensity level. Then hop off for a 10 second rest before repeating again. Do 8 rounds total.

So try any one of these finishers next time you’re looking for a workout challenge!


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