Are you ready to blast fat and torch some serious calories with this 30 Minute Intermittent Fasting Treadmill Workout? This simple but effective calorie crushing treadmill workout has it all including intervals of walking, running, and sprinting. And the best part of all…you’re sweat sesh is over in just 30 minutes!
In this post, I’ll share the 30 minute intermittent fasting treadmill workout that helped me lose 46 pounds in 4 months. Throughout my intermittent fasting weight loss journey, I completed this workout 2-3 times a week, in the “fasted state.”
What is Intermittent Fasting?
Intermittent Fasting is not your traditional calorie deficit focused diet plan. It’s an eating plan that focuses on WHEN you eat, not WHAT you eat. An intermittent fasting plan alternates between a fasting period (fasting window) and a feasting period or an eating window. This eating pattern has become super popular because it’s pretty flexible and can fit into many lifestyles.
What are the Benefits of Intermittent Fasting?
The list is long when it comes to intermittent fasting benefits. One major advantage of an intermittent fasting diet is fat loss and weight management. When we give our body regular periods of fasting, we can help control our calorie intake and promote weight loss and fat burning. Intermittent fasting also helps boost energy levels, improve insulin resistance and stabilize blood sugar levels.
Additionally, intermittent fasting has been shown to contribute to a ton of awesome health benefits. Some of the potential benefits of fasting include reducing body inflammation, lowering cholesterol levels and reducing the risk of cardiovascular disease. Recent studies have shown it might also help our brain function better, enhancing mental clarity and memory. Overall, intermittent fasting offers a holistic approach to reaching your health goals and contributing to a happier and more energetic life.
Can I Exercise While Intermittent Fasting?
Some experts believe not only is it OK to exercise on an empty stomach, but it actually increases the benefits of exercise and fasting.
Exercising while intermittent fasting has several potential benefits including:
- ENHANCED FAT BURN
- INCREASED METABOLISM
- PRESERVATION OF LEAN MUSCLE MASS
- IMPROVED INSULIN SENSITIVITY and INSULIN LEVELS
- BALANCED BLOOD SUGAR LEVELS
- ELEVATED GROWTH HORMONE LEVELS
- INCREASED ENERGY LEVELS
- ENHANCED MENTAL CLARITY
- BETTER HEART HEALTH
Additionally, regular exercise helps your body adapt to fasting, making the fasting periods more manageable and potentially increasing the effectiveness of your intermittent fasting plan.
Is it OK to do cardio while intermittent fasting?
Fasted cardio means exercising on an empty stomach, and it can be helpful if you’re doing intermittent fasting to lose weight and body fat. When you haven’t eaten for awhile, glycogen stores get low and your body begins using stored energy, like fat stores, for fuel during exercise. So, when you do cardio, like walking or jogging, without eating first, your body may burn more fat for energy. This can make your weight loss goals happen a bit faster.
Will I have ENOUGH ENERGY for a Fasted Workout?
I’ve got good news for you! Many bodybuilders and other physique athletes swear by “fasted cardio”—jumping on a treadmill or bike for 30 minutes or more before breakfast—as a muscle-chiseling tool. However, it is often recommended that one avoid high-intensity workouts and instead of intense exercise, stick to low to moderate exercise intensity “fasted cardio” which is why this intermittent fasting treadmill workout routine is the perfect exercise option.
The Fasted Workout
30-Minute Intermittent Fasting Treadmill Workout:
- WALK at a 3.5 SPEED for 5 MINUTES
- RUN at 7.0 SPEED for 2 MINUTES
- WALK at 4.0 SPEED for 3 MINUTES
- RUN at 7.0 SPEED for 3 MINUTES
- WALK at 4.0 SPEED for 2 MINUTES
- RUN at 7.0 SPEED for 3 MINUTES
- WALK at 4.0 SPEED for 2 MINUTES
- RUN at 7.0 SPEED for 2 MINUTES
- WALK at 4.0 SPEED for 3 MINUTES
- SPRINT at 7.5 SPEED for 1 MINUTE
- WALK at 3.5 SPEED for 4 MINUTES
Who needs a personal trainer, when you can knock this training session out in 30 minutes in the comfort of your own home!
Calorie-Blasting Bonus Challenge
If you are looking to boost the intensity of this workout, simply increase the incline. Increasing the incline on a treadmill can help you lose more weight by engaging more muscles and burning more calories. When you walk or run uphill, your body has to work harder against gravity. Additionally, the incline activates your core muscles as you maintain balance, contributing to overall calorie expenditure. The extra effort required when using an incline can also elevate your heart rate, providing cardiovascular benefits and promoting fat loss.
Fasted Exercise Routine Tips
Here are a few helpful tips to keep in mind as you are boosting your weight loss results through “fasted” exercise.
- STAY HYDRATED: It’s a good idea to drink plenty of water before and during your fasted workout to support optimal performance.
- MONITOR YOUR ENERGY LEVELS: The most important thing is to pay close attention to how your body feels during the workout. If you start feeling excessively fatigued or dizzy, consider adjusting the intensity or duration of your physical activity.
- INCLUDE LIGHT RESISTANCE TRAINING: Incorporating light strength training can help preserve lean muscle mass, which can be helpful when losing body weight with intermittent fasting.
- FOCUS ON RECOVERY: After your fasted workout, prioritize post-exercise nutrition with a balanced meal that includes enough protein to support muscle recovery.
The Finish Line
On your mark, get set, GO! Lace up those sneakers and add this workout routine to your regular schedule. Say GOODBYE to boring sweat sessions and HELLO to 30 minutes of treadmill time that will feel like a fitness fiesta. Elevate your weight loss journey and fitness goals with this effective intermittent fasting treadmill workout today!
Remember, this workout routine can be tweaked to fit any fitness level. So give this workout a try and let me know what you think! How did you change it up to meet your needs and get the best results? I’d love to hear from YOU!
And… if you’re ready to go ALL IN and finally lose weight and get healthy FOR GOOD, I’m totally here for YOU! In my INTERMITTENT FASTING and WEIGHT LOSS MASTERCLASS: 6 Weeks to Sexy, I will teach you step-by-step, week-by-week, exactly HOW I lost 46 Pounds in 4 Months with Intermittent Fasting! I’ll share with you every single TIP, TRICK, RECIPE & STRATEGY that I used to reach my goal weight and maintain for over two years now! CLICK HERE if you’re ready to do this TOGETHER!
