Both the treadmill and bike are effective fat burners.
Burning fat on a treadmill or bike is a straightforward process. To get the best results from whichever you choose, you must put in the time and intensity required to achieve your goal. When it comes to burning fat, high-intensity interval training, or HIIT, is the way to go.
Burn Baby Burn
The treadmill and recumbent bike are both effective machines for burning fat. According to "Harvard Health Publications," a 155-pound person burns 391 calories during 30 minutes of vigorous cycling, 409 calories running a nine-minute mile and 539 calories running a seven-minute mile. A 155-pound person respectively burns 260 and 391 calories exercising at moderate and vigorous intensity on a stationary bike for 30 minutes. In a 2013 issue of the "European Journal of Applied Physiology," research reveals that high-intensity interval training is more effective than moderate-intensity interval training for decreasing body fat percentage, body mass index and waist circumference.
HIIT Your Fat Burning Target
High-intensity interval training, or HIIT for short, is a cardiovascular training style involving short bouts of high-intensity exercise followed by low-intensity exercise recovery periods. Whether you prefer the treadmill or the bike, you can use HIIT to maximize your fat burning potential.
HIIT is based on a rating of perceived exertion, or RPE, on a scale of one to 10, where one is the least intense exercise and 10 is the most intense. Before attempting HIIT, make sure you warm up for five to 10 minutes with an RPE of three or four.
HIIT the Ground Running
To incorporate HIIT on the treadmill after warming up, speed up the belt until you are working out at an RPE of seven or above. After 30 seconds, slow your RPE to three or four for two to three minutes. Initially, try three or four HIIT intervals and work your way up to 10 or 12 intervals incorporating high-intensity intervals that last two minutes each. You should not train with HIIT more than two days per week.
Keep Your Perspective
While exercise is a great way to stay health and support your weight loss goals, keep in mind that even the toughest treadmill workout is unlikely to burn more than 500 calories - and extremely long runs or intense workouts could ultimately cause injury that could keep you out of the gym entirely. Make sure to take active rest days to avoid overtraining, and emphasize a calorie controlled diet to keep your weight in check.