Intense Training

When it comes to your training approach, one exercise method that helps to increase the body's fat-burning ability is high-intensity interval training, also known as high-intensity intermittent training. HIIT is characterized as cardiovascular training where the user combines short, very intense intervals of exercise with periods of lower-intensity exercise during the “recovery” phase. According to a "Journal of Obesity" study in 2011, HIIT training is more effective at reducing abdominal body fat than regular exercise. HIIT training is also time efficient, since you spend less time completing your workout.

Treadmill

Before starting your workout, warm up to avoid being injured. Walk for five to 10 minutes at a moderate pace. If you have to jog, the speed is too high; adjust to reduce your speed. Once you complete your warm-up, perform your first HIIT interval by running at a high speed that you can maintain safely for at least 30 seconds. A good starting point is 8 mph. This will take some tinkering with on your part until you determine what speed suits you best. If you find this speed is too difficult to maintain for 30 seconds, adjust downward. For the recovery interval, drop the speed down to between 3.5 and 4.5 mph for 60 to 90 seconds before the next high interval. Repeat this process for 10 minutes with a goal to add one to two minutes to each workout until you are able to do 20 to 30 minutes.

Stair Climber

Warm up by walking at a pace no higher than level 3 to 4 for 10 minutes. Once complete, you are ready for your first high interval. Adjust the stair climber to a speed that you can safely maintain for 30 seconds. A good starting point is level 10. If you struggle to keep the speed for the full 30 seconds at level 10, adjust the level to a lower setting. After you complete the high interval, lower the level/speed to between 2 and 3 for 60 to 90 seconds before the next high interval. Again, the goal will be to perform this routine for 10 minutes, while slowly increasing your total time each workout until you can perform for 20 to 30 minutes.

Maximize Results

To give your body the best chance to shed pounds, a proper diet is a must. In a study published in the "Annals of Behavioral Medicine" in 2013, Abby King, a health research professor at Stanford School of Medicine, examined four groups to determine which would have the most success at weight loss. Out of the four groups of participants, the group that combined diet and exercise had the most success, followed by the group that only made changes to exercise routines. Combing a healthy diet with intense exercise on the treadmill and stair climber can help you shed the pounds and get positive results.