For the longest time I was running 30 minutes on the treadmill starting at 10km/h, and increasing the speed by .5km each 5 mins. I would burn around 500 calories, but I wasnt losing any weight. The workout was pretty intense for me and I would be completely out of breath in the last 5 minutes. I felt good after the exercise, but it didnt feel like it was worth putting my body through this everyday if I was seeing 0 results and I still had a belly.
Last week I switched to a different regiment and started running 16km(which is the max speed on the treadmill in my apartment) for 2 minutes 5 times within 20 minutes. I would start with a 5 minutes job, and then run the 16km for 2 minutes, and then take a 1 minute break. I would rinse and repeat 5 times within 20 minutes. This is not "HIIT", since I'm not going all out, and you're not supposed to be able to run 2 minutes straight at your max speed. I'm sure if I did HIIT I would even see better results, but if you're having the same issues as me, burning 500 calories a day on the treadmill and not shredding a pound I would recommend this. I've dropped 2kg in 1 week, and I feel at this pace I'll drop from the 78kg I was to an ideal weight of 72.
Last week I switched to a different regiment and started running 16km(which is the max speed on the treadmill in my apartment) for 2 minutes 5 times within 20 minutes. I would start with a 5 minutes job, and then run the 16km for 2 minutes, and then take a 1 minute break. I would rinse and repeat 5 times within 20 minutes. This is not "HIIT", since I'm not going all out, and you're not supposed to be able to run 2 minutes straight at your max speed. I'm sure if I did HIIT I would even see better results, but if you're having the same issues as me, burning 500 calories a day on the treadmill and not shredding a pound I would recommend this. I've dropped 2kg in 1 week, and I feel at this pace I'll drop from the 78kg I was to an ideal weight of 72.