Maximizing Your Burn: Effective Strategies for Burning More Calories on the Treadmill

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When we start exercising and even when we have been in the gym for a while, it is very common to find that the use of the treadmill is included in our exercise routine. This is because it is one of the machines that we can always find in any gym and it serves to burn many calories in each session.

“For more tips on getting the most out of your treadmill workouts, check out Treadmill Workouts Tips

But, if you are looking for new options to find out how to burn more calories on the treadmill, we leave you with the following tips to get the most out of it.

Key Takeaway

Key TakeawayDescription
1. High-Intensity Interval TrainingIncorporating HIIT workouts, with alternating intense running and recovery periods, helps burn more calories during and after the workout.
2. Incline TrainingIncreasing the incline on the treadmill simulates uphill running, which requires more effort and burns more calories.
3. Tempo RunsRunning at a faster, comfortably hard pace for a sustained period of time increases calorie burn.
4. Fartlek WorkoutsIntegrating unstructured speed play with varied intensities and paces helps increase overall calorie burn during the workout.
5. Longer WorkoutsExtending the duration of your treadmill workouts allows you to burn more calories over time.
6. Progressive RunsGradually increasing the speed during a workout challenges the body, leading to increased calorie burn.
7. Use the Treadmill’s FeaturesUtilize built-in workout programs or create custom workouts to keep the body challenged and maximize calorie burn.
8. Strength TrainingIncorporating strength training exercises, such as bodyweight exercises or weights, during treadmill workouts can boost calorie burn.
9. Focus on Proper Running FormMaintaining good running form and engaging the entire body helps increase overall efficiency, leading to greater calorie burn.
10. Consistency and VariationRunning consistently and varying workouts helps prevent plateaus and maximizes calorie burn during treadmill workouts.



The treadmill is a static machine that can have different measurements depending on the manufacturer. It is ideal for physical training in which you can feel like you are traveling to another location while staying in the same place.

The most common use of this machine is to perform cardiovascular exercises that help eliminate calories or to train for a sport. However, it is also often used to treat some cases that require therapy or rehabilitation.

Read Also : Fuel Your Run: A Comprehensive Guide to Sports Supplements for Boosting Running Performance and Recovery


On many occasions, the common use of the treadmill becomes a bit tedious. This is because day after day we perform the same routine without adding variations or a new level of difficulty. Among the tricks you can do to vary your routine and burn many more calories, are the following:

Stretch a bit before you start

Many people often make the mistake of using the treadmill without having warmed up beforehand and at a fairly high intensity and that can cause injuries or cramps. For this reason, in order to avoid the risk of inconvenience, a prior warm-up of the muscles must be carried out.

Imagine that you are climbing a big mountain

It is time to stop flatly using the treadmill. Look on the machine for the option to add an incline, which (depending on the degree of incline you add) will be able to resemble the slope of a large mountain.

With a variation on the treadmill we will be adding intensity to the training due to the strength that they must exert to be able to climb the hill, demanding more resistance and activity from our muscles to burn more calories in the same time that we always use.

Run in intervals

Being on the treadmill all the time with the same speed can be boring. Therefore, there is no better training than interval training, which is based on alternating the pace of your race every 5 minutes at a more intense pace and then returning to a more stable pace for another 5 minutes.

This exercise seeks to mobilize body fat and increase calorie loss during a regular 30 or 60 minute workout.

Don’t always hold on to the treadmill!

When we are working for the first time with the treadmill or even in the first minute of training, we usually hold on to the side bars of the treadmill. However, being subject to them throughout your training can be counterproductive.

This is because the swing of our arms when we run is what allows us to work more muscles and burn more calories. Also, when we let go of the bars and concentrate on the exercise, we will be able to transport ourselves to another place.

Increase speed

Suppose interval training isn’t to your liking. In that case, you have the option of gradually increasing the speed of the treadmill, giving your body time to get used to the new speed, remembering that with each increase in speed (which you always you can maintain) you will be able to burn some extra calories than you are used to in previous sessions.

It is important to remember that the increase in speed should not be in big jumps, but rather, the increase should be done little by little so as not to experience any difficulty when continuing with the exercise.

Know the limit of your body

When exercising on the treadmill, it is recommended to use a heart rate monitor. This heart rate control device will allow you to know your body’s limit and the maximum intensity you can add at the moment, taking into account that your heart rate monitor should never exceed 85% of your maximum heart rate.

If you need help choosing a suitable heart rate monitor, you can visit our website about them, and choose the right heart rate monitor for running .

Compete with a partner

An ideal way to motivate ourselves to increase the difficulty of an exercise (such as incline and speed) is to compete with a partner or friend. You just have to convince someone and ask them to place themselves on a nearby treadmill or through interactive models and compete to see who is able to achieve the greatest distance in a limited time.

Clothing and footwear also matter

When we perform cardiovascular exercises, clothing and footwear are important for the correct performance of it. Clothing should be light and breathable and not too baggy or tight to the body as sweat will not linger on your clothing making it heavier and more uncomfortable.

As for shoes, it is best to wear shoes suitable for our type of footprint (neutral, pronated or supinated). Once we have them, we will not only feel more comfortable, but we will also be taking care of our joints and reducing the weight of the pressure that we exert in each step.

Don’t forget water and a towel

Like any other exercise, by spending a long time on the treadmill you start to sweat excessively, which is why we must have a towel to remove the sweat from our face to avoid irritating the eyes or wetting the treadmill. As for hydration, you should always drink water during and after each workout in order to recover lost energy.

Finally, the way to lose more calories on the treadmill is to perform various exercises and to be dressed in ideal clothing that helps us perform the exercises without any additional obstacles.

IntervalsIntervals of high-intensity exercise followed by periods of rest or lower intensity can help burn more calories during and after your workoutBoutcher, S. H. (2011). High-intensity intermittent exercise and fat loss. Journal of Obesity.  
Incline walkingWalking at an incline on the treadmill can increase the intensity of your workout and help you burn more calories than walking on a flat surfacePorcari, J. P., et al. (2014). ACE-sponsored research: treadmill workouts with progressive incline. American Council on Exercise. 
Strength training during cardioIncorporating strength training exercises into your cardio workout can help increase calorie burn and improve overall fitnessSchmitz, K. H., et al. (2003). Strength training and adiposity in premenopausal women: strong, healthy, and empowered study. American Journal of Clinical Nutrition.  

Please note that these references may not be from the article you mentioned, but they provide scientific support for effective strategies for burning more calories on the treadmill.


How do I maximize my treadmill workout? To maximize your treadmill workout, follow these steps:

  • Warm up: Start with a 5-10 minute warm-up of light walking or jogging to prepare your muscles for the workout.
  • Intensity: Gradually increase the speed and incline to challenge your body and boost your heart rate. Aim for a pace that makes you breathe harder but still allows for conversation.
  • Interval training: Incorporate high-intensity intervals by alternating between fast-paced running and slower recovery periods.
  • Incline: Use the incline feature to simulate hill training, which helps strengthen leg muscles and increases calorie burn.
  • Cool down: Finish with a 5-10 minute cool-down of light walking or jogging to help your body recover.

How to burn 1,000 calories a day on treadmill? To burn 1,000 calories on a treadmill, consider these tips:

  • Increase intensity: Run at a faster pace and use a higher incline to burn more calories.
  • Use interval training: Incorporate high-intensity intervals, such as sprinting for 1 minute followed by 2 minutes of jogging.
  • Lengthen your workout: Extend your workout duration to help reach your calorie-burning goal.
  • Monitor your heart rate: Use a heart rate monitor to ensure you’re working in your target heart rate zone.

How to burn 300 calories in 30 minutes on treadmill? To burn 300 calories in 30 minutes, try the following:

  • Start with a 5-minute warm-up at a comfortable pace.
  • Increase the speed and incline to a challenging level for 20 minutes.
  • Incorporate interval training by alternating between high-intensity running and lower-intensity recovery periods.
  • Finish with a 5-minute cool-down at a slow pace.

How do I maximize my cardio on a treadmill? To maximize your cardio on a treadmill:

  • Gradually increase speed and incline to find a challenging pace.
  • Use interval training to boost your heart rate and endurance.
  • Incorporate hill training by adjusting the incline.
  • Focus on maintaining good form and posture throughout your workout.
  • Does the 12 3 30 actually work? The 12 3 30 treadmill workout involves walking at an incline of 12%, a speed of 3 mph, for 30 minutes. It’s an effective workout for those who prefer low-impact exercises or are new to fitness. It can help improve cardiovascular fitness, build lower-body strength, and burn calories, though individual results may vary.

How to burn 150 calories a day on treadmill? To burn 150 calories on a treadmill:

  • Warm up for 5 minutes at a light pace.
  • Increase the speed and incline to a moderately challenging level.
  • Maintain this pace for 10-15 minutes or incorporate intervals for added intensity.
  • Cool down for 5 minutes at a slow pace.

For specific calorie-burning calculations, use a treadmill calorie calculator, inputting your weight, workout duration, speed, and incline. Please note that these calculators only provide estimates, and individual results may vary.

Treadmill calorie burn calculator

A treadmill calorie burn calculator can help estimate the number of calories burned during a workout. These calculators typically require information such as your weight, workout duration, speed, and incline. Many treadmills have built-in calorie calculators; you can find them online or as smartphone apps. Keep in mind that these are only estimates, and individual results may vary.

How to burn 500 calories on the treadmill in 30 minutes

To burn 500 calories in 30 minutes, try the following:

  • Warm up for 5 minutes at a comfortable pace.
  • Increase the speed and incline to a challenging level that pushes your heart rate into the higher end of your target zone.
  • Incorporate high-intensity interval training, such as sprinting for 1 minute followed by 1 minute of jogging.
  • Maintain this intensity for the full 30 minutes, ensuring you push yourself to maintain a high heart rate.
  • Cool down for 5 minutes at a slow pace.

How many calories should I burn on a treadmill in 30 minutes?

The number of calories burned on a treadmill in 30 minutes depends on factors such as your weight, fitness level, intensity, and incline. A general estimate is that you can burn anywhere from 150 to 500 calories in 30 minutes, depending on the intensity of your workout. Using a treadmill calorie calculator can provide a more personalized estimate.

10 minutes treadmill calories burned

The number of calories burned during a 10-minute treadmill workout will vary based on factors such as your weight, speed, and incline. A general estimate is that you can burn between 50 and 150 calories in 10 minutes, depending on the intensity. For a more accurate estimate, use a treadmill calorie calculator.

Best way to burn calories on a treadmill without running

To burn calories on a treadmill without running, consider the following:

  • Increase the incline to simulate hill walking, which engages more muscles and burns more calories.
  • Use a brisk walking pace to maintain an elevated heart rate.
  • Add intervals by alternating between fast walking and moderate walking.
  • Incorporate arm movements or light hand weights to increase calorie burn.

How many calories burned on treadmill in 15 minutes

The number of calories burned during a 15-minute treadmill workout will vary based on factors such as your weight, speed, and incline. A general estimate is that you can burn between 75 and 225 calories in 15 minutes, depending on the intensity. For a more accurate estimate, use a treadmill calorie calculator.

40 minutes treadmill calories burned

The number of calories burned during a 40-minute treadmill workout will vary based on factors such as your weight, speed, and incline. A general estimate is that you can burn between 200 and 600 calories in 40 minutes, depending on the intensity. For a more accurate estimate, use a treadmill calorie calculator.

Best treadmill calorie calculator

There are many treadmill calorie calculators available online and in smartphone apps. Popular options include MyFitnessPal, MapMyRun, and Runkeeper. When using a calorie calculator, ensure you input accurate information, such as your weight, workout duration, speed, and incline, to get the most reliable estimate. Remember that these calculators provide estimates, and individual results may vary.



In conclusion, to effectively burn calories and maximize your treadmill workouts, it’s essential to incorporate various strategies such as increasing speed, using incline, and integrating interval training. 

The number of calories burned during treadmill workouts depends on factors like weight, duration, intensity, and incline. Treadmill calorie calculators can provide estimates to help you tailor your workouts to meet your calorie-burning goals.

 Keep in mind that these estimates can vary between individuals. To see the best results, stay consistent with your workouts, progressively increase intensity, and remember to include a warm-up and cool-down to reduce the risk of injury.

John Smith is a passionate and experienced gym instructor, dedicated to empowering individuals to become the best versions of themselves through fitness. With over 10 years of professional experience, John has become a trusted authority in the health and wellness industry. Having worked with clients of all ages and fitness levels, John has developed a unique approach that combines a deep understanding of human anatomy and physiology with personalized fitness programs tailored to each client's goals and abilities. John's friendly and motivating demeanor enables him to build strong relationships with clients, guiding them on their journey to optimal health and wellness.

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