Do you walk or run on the Treadmill?
See how many calories you can burn depending on your weight, time, average speed or distance, and an optionally defined incline.
How many calories can you burn on a Treadmill?
The average person weighing 180 lbs (81 kg) can burn about 348 calories an hour walking at 4 mph speed on a treadmill at 0% incline.
The same person can burn even about 820 calories an hour with a 10% incline if they can maintain the same speed.
When it comes to running, the average person weighing 180 lbs can burn about 568 calories during 30 minutes of running on a treadmill with a 0% incline.
If they can keep this speed and increase the incline to 10%, they can burn 805 calories in 30 minutes.
How to burn more calories on a Treadmill?
Increase the incline
Walking or running uphill, we get tired much more, and thus, we increase the number of calories burned.
If your treadmill allows you to change the incline, this is one of the easiest ways to increase your calorie burn significantly (assuming that your pace won’t drop too much).
Walk or run faster
Increasing your average speed is another simple yet highly effective way to increase the number of calories burned.
If you feel like you can increase your speed, try to do it.
Remember, however, that 30 minutes of walking at 4 mph will burn more calories than a two-minute sprint at 18 mph, after which you will not have enough energy to continue exercising. In this case, slow and steady definitely wins the race.
Train with intervals
If you are unable to maintain a good pace for the entire session, you can try intervals.
- Walk for one minute at 4 mph speed, then recover for two minutes by walking at 2 mph.
- After regeneration, increase your pace again for a minute, then rest again by reducing it.
You can do this throughout your entire workout.
Wear a backpack
You may have noticed that heavier people burn more calories.
It would be pointless to gain weight only to be able to lose weight faster again, but who said that you have to gain weight physically?
Just put a heavy backpack on your back!
This will make your workout harder, but if you can maintain the same pace, you’ll probably burn more calories doing so.
Pros and Cons of burning calories on a Treadmill
Burning calories on a Treadmill, like most activities, does not have to appeal to everyone.
However, we have prepared a list of pros and cons that may help you determine if this is the right choice for you.
Pros of burning calories on a treadmill:
- You can walk or run depending on your mood or willingness.
- It’s very effective, and you don’t have to tire yourself so much to burn a decent number of calories.
- Some treadmills allow you to change the incline. This may be super helpful in terms of increasing the number of calories burned.
- You can watch some TV shows or listen to podcasts while running or walking on it.
Cons of burning calories on a treadmill:
- It’s usually not as cheap, as, for example, a stationary bike if you want to have it at your place.
- Some people find this kind of activity really boring, even if they can watch TV or listen to something while doing it.
Calories Burned on a Treadmill Formula
There are many math formulas that may help you calculate the estimated number of calories burned on a treadmill.
In this calculator and article, we’ve used the following ones, since the results are quite accurate, and they take the incline into account.
- CB – Calories Burned
- s – speed (m/min)
- i – incline (divide the number of percent by 100)
- w – weight in kg
- t – time in minutes
Example of walking for 15 minutes on a treadmill with a 5% incline at a 4 mph speed for a person weighing 150 lbs:
- s = 4 mph ≈ 107.29 m/min
- i = 5% = 0.05
- w = 150 lbs ≈ 68 kg
- t = 15
Answer: A person weighing 150 lbs should burn about 121.81 calories during 15 walking on a treadmill with a 5% incline at a 4 mph speed.