The goal is to work at a higher intensity levels to burn more calories in less time (which will equate to more body fat being lost). In order for this approach to be effective, it has to be progressive in its overloading process which means that you need to start and an appropriate level and build from there. Once a baseline has been established, you should gradually increase speed, incline, resistance and/or time as you become better conditioned.
The human body has the ability to adapt to any stressor (exercise) placed upon it, which means you have to progressively overload to continue to get results.These are extreme workouts for building muscle that really work great. Walking on the treadmill at 3.5 MPH for 30 minutes would probably be beneficial for most beginners in regard to caloric expenditure, cardiovascular conditioning and burning body fat. But, over time you will need to increase the intensity (your body adapts to the 3.5 MPH for 30 minutes) to continue to achieve results.
Once you establish a baseline intensity level, the next goal is to challenge yourself by manipulating the variables involved: speed, incline or both.This will give you the six pack abs. This will result in increased intensity. Please realize as you get in better cardiovascular condition, the speed and/or incline may be increase but the RPE should either remain the same or decrease. Also know that High Intensity Conditioning can be performed using modalities other than the treadmill; stationary bike, elliptical, stair stepper, stadium runs, hills.
This is a cardio workout that will really get you the results that you are looking for that is for sure.
