It probably comes as no surprise when I tell you I help a lot of women with their goals of losing belly fat. It’s just where weight seems to settle for women and men alike, and, let’s face it, we’d all like to see a little definition in our abs.

And as (almost) always, the answer comes down to the basics:

• Get your nutrition right by eating abundant veggies, a good amount of protein (.7-.9 x’s bodyweight,) and in many cases, put less emphasis on starchy carbs – especially processed ones
• Start strength training or start a solid, strength training program
• Make sure your sleep and stress levels are in check
• Add in high intensity conditioning 1-3 x’s/week

(Note that I didn’t say add an “ab day” in your routine. However, sometimes feeling that burn in the abdominal region is a real boost to the ego for a client wanting to lose belly fat. So every now and then, I’ll throw in an ab burner at the end of a session, to satisfy the ego.)

Although I love conditioning workouts without using the treadmill -  instead using bodyweight movements, kettlebells, dumbbells, plates, etc., I also like to take my workout to the treadmill (or pavement) every now and then.

Typically, I perform either hill sprints or timed interval sprints with positive, negative, or equal rest periods. Other times, I like to switch it up. Today I want to share 3 treadmill HIIT workouts to lose belly fat that I do from time to time when I need to get in a good sweat sesh without much thought involved

3-2-1 RUN Workout

One of my favorite treadmill HIIT workouts I like to do is the 3-2-1 Run! Workout. I posted a video of the workout here, but it basically utilizes a 3:2:1 ration of moderate, fast, and sprinting pace:After a 5 minute warm up, jog for :30, run for :20, then sprint for :10; repeat 3 more times, then walk for 2 minutes, and repeat the cycle once more. Cool down.

#2 Negative Splits HIIT Workout

This workout is tougher than the previous workout because it utilizes a 2:1 work:rest ratio. You’ll be increasing your anaerobic and aerobic endurance, but you won’t be able to push the intensity to an ALL OUT maximum intensity because of the short rest periods (see workout below.) Take the option to rest 1-2 minutes after 3-4 rounds if needed.

Descending Ladder Sprints Workout

This workout is more advanced than the workout above, because it utilizes a higher range of the anaerobic capacity. The long rest period signals that the work period is done at maximum intensity, making you require a long rest. Use either speed, incline, or a combination of the two to increase work intensity.

And before I go, I’d like to announce that I’ve transitioned my online training protocol to a brand-spanking new platform.

It’s more interactive, gives you all of your workouts, your workout calendar, check-in hub, exercise demo library, and conversations with me in one place. Plus, you can now even access your workouts in a training app if you have an iPhone!

So far, the feedback has been great Any new client who begins with me will work on that platform, and I’m in the process of transitioning all current clients over to it.

Happy Training!

What’s your favorite way to train anaerobically?

For more workouts, inspiration, tips, and conversation, you can find me here!

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