How to Make the Most of Your Treadmill Workout

What to know about using a treadmill for weight loss.

While running outside is great, it’s not always practical. Even if you’re in a climate that doesn’t have harsh winters, there are still days when it’s too hot, too cold, or too rainy to run outside. That’s where the treadmill comes in!

Treadmills are one of the most popular pieces of equipment in gyms, as they allow you to run, walk, or jog indoors, no matter what the weather is like outside. But one question our members often wonder is: “How many calories do I burn on a treadmill?”

What affects how many calories someone burns on the treadmill?

As with the calories burned on an elliptical or stationary bike, the number of calories burned while using a treadmill will vary greatly depending on multiple factors. These include:

• Body Weight. The more you weigh, the more calories you’ll burn while running or walking on a treadmill.
• Speed and Intensity. Running at a higher speed and with greater intensity will lead to burning more calories than walking or jogging at a lower speed. (That said, running isn’t always best. If you have physical limitations, don’t force yourself to run simply to burn more calories.)
• Incline. Increasing the incline on a treadmill simulates running uphill and can increase your calorie burn significantly. We’ll discuss this in detail later in the post.
• Duration. Naturally, the longer you run on a treadmill, the more calories you’ll burn.
• Age and Sex. As we age, metabolism slows down, resulting in burning fewer calories. Men generally have a higher metabolism than women, which means they tend to burn more calories on the treadmill.

You can use online calculators or consult with one of our certified Personal Trainers for a personalized estimate.

How many calories do you burn on the treadmill in 30, 60, or 90 minutes?

Given the factors above, we can still provide a rough estimate of the range of calories you might expect to burn on the treadmill running at a pace of five miles per hour:

• 30-minute treadmill calories: Between 225-335 calories
• 60-minute treadmill calories: Between 455-675 calories
• 90-minute treadmill calories: Between 680-1010 calories

Keep in mind that these numbers are only an estimate and will vary based on individual factors and the specific type of treadmill used. The low end of these ranges is for a body weight of 125 pounds, while the high end is for 185 pounds. Calculate these numbers based on your own body weight with an online calculator.)

Types of treadmills

Another factor not mentioned above is the type of treadmill you’re using. There are two main types of treadmills: manual and motorized. A manual treadmill is powered by the user’s movement, while a motorized treadmill has a built-in motor that powers the belt.

As you can imagine, it takes much more effort to use a manual treadmill than a motorized one, which can lead to burning more calories in the same amount of time. That said, motorized treadmills often have more features like speed and incline settings, which can also affect the number of calories burned.

There are hybrid treadmills that combine the features of both manual and motorized treadmills, allowing users to choose between powered or manual operation. You may also work at an office with a desk treadmill, which allows you to burn calories while working. This, of course, is a much less intense workout and will likely result in fewer calories burned, although it’s an excellent way to stay active and burn some extra calories at the office.

Incline and resistance

As mentioned earlier, increasing the incline on a treadmill will dramatically increase your calorie burn. This is because it simulates running or walking uphill, which requires much more effort from your muscles. Setting the incline to a higher level can also help target different muscles in your legs and core, resulting in a more well-rounded workout.

Resistance training can also help you burn more calories working out on a treadmill. Many treadmills come with built-in resistance bands or attachments for weights, allowing you to incorporate strength training into your workout. This can lead to burning more calories and building muscle at the same time.

Tips for maximizing calorie burn on the treadmill

If your goal is to burn more calories while using a treadmill, here are some tips that can help:

• Increase Speed and Intensity. Running at a higher speed and with greater intensity will boost the number of calories burned during your treadmill workout.
• Use Interval Training. Alternating between high-intensity and low-intensity intervals can increase calorie burn and also improve your cardiovascular health.
• Incorporate Incline and Resistance. Utilize the incline feature and incorporate resistance training to target more muscle groups and increase your calorie burn. Make it a goal to increase incline each week.
• Don’t Hold onto the Handles. Holding onto the handles while using a treadmill can reduce the intensity of your workout and slow you down. Try to let go and allow your arms to swing naturally for a more effective calorie burn.
• Try a Workout Program. 5k in 4 Weeks and the 12-3-30 Workout are two popular options for the treadmill.
• Stay Hydrated. Proper hydration can help you perform better and even burn more calories while working out on the treadmill.

How long should you work out on a treadmill?

The amount of time you should work out on a treadmill depends on a number of different factors. The first is whether the treadmill is your sole source of exercise or if you’re combining it with other machines or methods of working out. Additionally, your fitness level and goals will also play a role in determining the length of your treadmill workout.

As a general rule, it’s recommended to aim for at least 30 minutes of moderate-intensity exercise on most days of the week, although you should always consult with your doctor before beginning any workout plan. For those looking to lose weight or improve their overall fitness, longer workouts may be more beneficial for burning more calories and increasing stamina. However, it’s important to listen to your body and not push yourself too hard. Work towards progress, not perfection!

Is time on the treadmill a good way to lose weight?

While using a treadmill can be an effective way to burn calories and contribute to weight loss, it’s important to remember that exercise is just one part of a healthy weight loss plan. Other factors like your diet and lifestyle also play a significant role. Maintain consistency with your workout routine and gradually increase intensity over time for the best long-term results.

The bottom line

So, how many calories do you burn on a treadmill? The answer varies for everyone, but now you should have a good idea of how to figure out the answer for you—and how to make the most of your treadmill workout. Our team of certified Personal Trainers will always be happy to consult with you to help you put together the best workout plan for reaching your fitness and weight loss goals.