How to Maximize Calories Burned on Treadmill: 30 Smart Ideas

Last Updated on August 30, 2023 by TreadmillGuides Team

Are you looking to shed those extra kilos? Or do you just want to improve your cardiovascular fitness? The treadmill is one of the best pieces of cardio equipment and also the top-selling exercise instrument worldwide. Whether you’re beginning your fitness journey or you’re a professional runner, here are 30 clever ways you can employ to maximize calories burned on treadmill.

But before we discuss how to burn maximum calories on treadmill, first let’s know:

Factors Influencing Calories Burned on Treadmill

The number of calories burned during your treadmill workouts depends upon several factors.

1. Weight

It turns out, that if you’re carrying a bit more weight, you’re in luck (sort of). Heavier people tend to burn more calories because their bodies need more energy to get moving.

2. Duration

Here’s a simple rule – the longer you work out, the more calories you’ll say goodbye. That’s why they usually give you those calorie estimates per hour.

The longer you keep at it, the more you’re burning those calories.

3. Intensity (Speed)

Now, if you’re all about speed, that’s great for burning calories too. Whether you’re walking, jogging, or running, the faster you go, the more calories you’ll sizzle.

Your body has to work harder to keep up with those high-speed antics.

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How Many Calories Are Burned on a Treadmill for 30 Minutes?

Now, let’s break down the estimates. Remember, these calorie estimates are a general guide and can vary for each person.

If you want an exact calorie count, using a fitness tracker is a good idea. B

ut for the most precise calculation tailored to you, talking to a fitness expert who can consider your specific details is the way to go.

1. Brisk Walking (5 km/h)

At a moderate pace of 5 kilometres per hour, you burn around 314 calories per hour for a 70-kilogram individual. It means you will burn 157 calories in 30 minutes.

This is a relatively low-intensity workout. Hence for brisk walking, calories burned on treadmill for 30 minutes is roughly 157.

2. Jogging (8 km/h)

Jogging at 8 kilometres per hour is a more intense workout, burning approximately 590 calories per hour. It requires more effort and increases your heart rate.

Hence for jogging, calories burned on treadmill for 30 minutes is roughly 295.

3. Running (12 km/h)

Running at 12 kilometres per hour is a high-intensity exercise, burning around 944 calories per hour. It’s a vigorous workout that demands significant energy.

Hence for a vigorous running workout, calories burned on treadmill for 30 minutes is roughly 472.

How to Burn Maximum Calories on Treadmill

1. Warm-Up Smartly

Before you dive into an intense treadmill workout, it’s crucial to warm up properly. Spend 5-10 minutes walking or jogging at a slow pace to get your muscles and joints ready for action.

Warming up increases blood flow, making your workout more effective and energetic workout. It helps maximize calories burned on treadmill.

2. Use Interval Training

High-Intensity Interval Training (HIIT) is a game-changer when it comes to calorie burn. Alternate between short bursts of high-intensity running or sprinting and periods of recovery at a moderate pace.

This not only torches calories during the workout but also boosts your metabolism afterwards.

This is the most important step to take if you’re learning how to burn maximum calories on treadmill.

3. Maximize Calories Burned on Treadmill with Incline

Let’s talk about incline training for a moment. You know, while regular flat running is great, there’s something special about cranking up that treadmill incline.

When you walk or run uphill, it really kicks those glutes, hamstrings, and calves into gear – much more than when you’re on level ground.

What’s cool is that this extra muscle action translates to burning more calories for the same amount of time you spend working out.

Therefore, don’t stick to a flat treadmill setting. Raise the incline to simulate uphill running. Start with a gentle incline and gradually increase it as you get fitter.

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4. Mix Up Your Workouts

Keep things interesting by mixing up your treadmill workouts. Try different routines like hill sprints, steady-state runs, or even walking lunges.

This engages different muscle groups and prevents your progress from hitting a plateau. This also keeps you energetic and helps enhance your calories burned on treadmill.

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5. Pay Attention to Your Speed & Duration

Remember, both speed and duration matter for calorie burn. Aim for a balance of longer, steady workouts and shorter, high-intensity sessions.

As you get better, crank up the duration and speed to keep pushing your limits.

These changes can dramatically change your workout levels and help you achieve the goal of reaching the highest calories burned on treadmill.

6. Monitor Your Heart Rate

Keep an eye on your heart rate – it’s like your workout buddy! Grab yourself a heart rate monitor; it’s a neat gadget.

It helps you figure out how hard you’re working. You want to hit that sweet spot called your ‘target heart rate zone.’

This means you’re burning calories just right, not too little, not too much. Plus, it’s like a progress tracker.

It also makes you think that it’s not about only how to burn maximum calories on treadmill but also about burning the right amount of calories.

7. Stay Hydrated to Increase Calories Burned on Treadmill

You can’t even imagine how proper hydration could be essential for maximizing your calorie burn.

You often ignore this and get dehydrated. This slows down the metabolism and thus hinders your performance.

So, drink water before, during, and after your treadmill workouts to stay at your best.

8. Use Music or Entertainment

I am sure you have experienced it many times. When you listen to your favorite music it makes your workouts or any other chore more enjoyable.

Work or workout, nothing feels like a chore any more! This way, you stay longer on the treadmill, push yourself harder and end up burning more calories or say maximizing calories burned on treadmill.

9. Practice Proper Form

A good form and posture are very important while running on the treadmill. Pay attention, keep your body straight, and try to engage your core muscles.

Another important thing is not to hold onto handrails too tightly or excessively. It not only helps you maximize calories burned on treadmill but also reduces the risk of injuries.

10. Try Reverse Treadmill Walking

And here’s a fun twist – ever tried walking or running backwards on a treadmill? Surprisingly, it’s a real calorie burner.

Plus, it works different muscles and even gives your balance and coordination a little challenge.

This change of pace can also be good for preventing those overuse injuries you sometimes get from always going forward on the treadmill.

11. Utilize Treadmill Features

Apart from inclines, take advantage of other features on your treadmill. Many modern treadmills come with various automatic features and pre-programmed programs to make your workouts more spicy.

They include hill programs, interval workouts, or random terrain settings.

These built-in features, if you can utilize them effectively, can add intensity to your workouts which leads to more calorie burn.

12. Analyze Your Treadmill Data & Achieve Peak Calories Burn on Treadmill

Almost every modern treadmill provides you with this facility via LCD display and app support.

It also shows how many calories you’re burning. So make good use of it!

You can set goals and keep an eye on how things like your speed, the hilliness of your run, and how long you go for affect how many calories you burn.

This way, you can make your workouts just right for you.

13. Use Weights or Resistance Bands

In the mood to make your workouts more challenging and interesting? Try holding weights/dumbbells or resistance bands during your treadmill workout.

This makes you engage your upper body muscles thus giving your exercise an extra calorie burn (ref).

14. Use Mindful Running to Reach the Highest Calories Burn on Treadmill

Ever heard of mindful running? It’s nothing but focusing on your breathing, form, and body sensations.

How to burn maximum calories on treadmill by mindful running? This mindfulness allows one to maintain good posture, and move more efficiently.

And when you’re doing everything perfectly, you’re bound to burn more calories as well as reduce the risks of injuries.

15. Experiment with Barefoot Running

Now, after mindful running, there is another type of running that has recently become popular called barefoot running.

It might not sound like a conventional approach to running workouts, but if you’ve access to the smooth surface or a cushioned running belt of a fancy treadmill, give it a shot.

Running without running shoes would give you a natural workout feeling and can activate some different muscles as well. This way, you can burn more calories by going barefoot.

One more benefit to include it can also help with your balance and make those feet stronger.

16. Treadmill Desk Workouts

Now, for all you people who spend long hours glued to a desk, there’s a cool alternative: treadmill desks.

You can stroll at a leisurely pace while you tackle emails or dive into those never-ending documents.

It might not be a hardcore workout, but it does chip in towards your daily calorie burn and keeps your overall health in check.

17. Keep a Workout Log to Maximize Calories Burned on Treadmill

You might be wondering whether keeping a workout is an old-school practice, but trust me, it’s a game-changer.

Write down your stuff like

• how far you ran,
• how fast, how long you sweated it out, and
• how tough it felt.

What to do with that info? It’s your secret weapon to keep those calorie-burning goals in check and further set new goals.

18. Mix Outdoor and Treadmill Running

I have already written a detailed article on this topic of why you should plan both types of running into your routine.

While outdoor running can give you a different experience through challenging road workouts, treadmill sessions have extra perks as well.

They give you controlled workouts like speed intervals. You can control the conditions, which is great for stuff like speed training.

It’ll keep you on track with those calorie-burning goals, rain or shine.

19. Talk to a Fitness Pro to Optimize Calories Burned on Treadmill

Thinking about getting a pro’s advice? It’s a smart move. Connect with a fitness pro or a personal trainer.

They’ll plan a custom treadmill workout plan that’s all about you – your goals, your fitness level.

When you do that, you’ll really harness each possibility of maximising the calories burned on treadmill.

20. Cross-Training Integration

Want to make workouts more interesting so you can keep sticking to your fitness goals? Just add cross-training!

We all know that but often forget when daily workouts seem boring. Cross-training saves you from boredom, targets various muscle groups, and increases the chances of burning more calories overall.

For example, you can combine your treadmill sessions with activities like cycling, swimming, or strength training.

21. Optimize Post-Workout Nutrition

Having a balanced meal or snack after a workout can indirectly support calorie burn.

The science behind it is that your body uses energy to build and repair muscles which primarily comes from calories.

For example, when you eat protein which has a higher TEF (the process of digesting and processing the nutrients you consume) compared to fats and carbohydrates, your body needs more energy which means it will burn more calories to process protein.

It’s usually recommended to include protein and carbohydrates in your post-workout snack.

22. Workout Out With a Buddy

It’s a powerful motivator. Apart from giving company to each other, you both can challenge each other and share workout ideas.

It also ensures that you both stay committed to your fitness goals. and when you spend more time on the treadmill and enhance calories burned on treadmill.

23. Periodization to Boost Your Calories Burn on Treadmill

Let me explain! It means varying your workout intensity and volume levels at different times. Including it in your training routine can help you manifold.

It prevents fatigue and makes your workout both more flexible & challenging.

All of it makes you speed up the process and you know how to burn maximum calories on treadmill.

24. Get Some Good Sleep and Recover

Ah, a good sleep! No matter how many problems I am stuck with, if I slept well last night, I am sorted.

If you don’t sleep well, it can mess with how well you perform during your workouts and how your body burns energy.

So, make sure to catch enough Zs to make your treadmill sessions even better.

25. Give Fasted Cardio a Try

Ever heard of fasted cardio? It’s a practice of doing cardio exercises on an empty stomach. Some people find it can help burn more fat.

But, remember, it’s not for everyone. You might get into a challenging situation.

So, it’s wise to talk with a fitness expert before you dive into this and think of maximising calories burned on treadmill by giving it a try.

26. Keep an Eye on Everyday Movements

Do you know the term NEAT? It refers to non-exercise activity thermogenesis.

If you focus on boosting your NEAT, it can actually make a big difference in how many calories you burn every day.

Remember, it’s not just about your workouts. All the little that you do during your day like walking, standing or even fidgeting counts.

27. Mental Focus to Reach the Highest Calories Burn on Treadmill

Ask yourself when you burn the most calories. The answer is when you maximize the effectiveness of your workout.

And that is only possible with a strong mindset. So, maintain mental focus.

You should visualize your goals, stay positive and push through all mental barriers.

28. Dance Choreography on Treadmill

I have already suggested playing your favourite music playlist while on the treadmill. Now, one more tip is here turn your treadmill running area into a dance floor.

Dance workouts are always popular. You can practice simple dance moves on the treadmill. Not only this will boost your calories burned on treadmill but it will also add fun & creativity to your workouts.

But stay safe with the treadmill. Choose a treadmill with a spacious running area and hold onto handrails for balance.

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29. Cool Down and Stretch

While it may not directly contribute to maximizing your treadmill calorie burn, it indirectly supports you burning more calories.

Let me explain how! When you perform stretch exercises, your body gets back to normal temperature and makes your heart beat normal again.

This practice reduces fatigue and the risk of injury. The whole process serves as a mental transition from HIIT workouts to a relaxing position.

When you release your tension and stress, you prepare to continue with your fitness routine again with a flexible body and an enhanced performance.

30. Consult a Nutritionist

Want to know how to burn maximum calories on treadmill? Or how to burn your calories just right? Talk to a nutritionist.

Yes! I already suggested above to have a chat with fitness experts in many situations. Lastly, I am asking you to consider consulting a nutritionist too.

A personalized diet recommendation will help you fine-tune your diet for your specific fitness goals and burn more calories.

Conclusion on Calories Burned on Treadmill

While a treadmill can be powerful fitness equipment to improve your overall fitness, using it mindfully would help you maximise its potential.

One more thing I want to emphasize while closing the article is that you should not forget the importance of consistency.

The points discussed above will help you do that and burn more calories on the treadmill. You will also notice you’re actually enjoying your workouts and doing them efficiently.

Articles to help you choose the right treadmill:

• Treadmill Buying Guide India
• Best Treadmill for Home Use in India
• Treadmill with 150 KG User Weight India
• Cheapest Priced Treadmills under 20000 (Motorised)
• Best Commercial Treadmills in India (AC Motor Treadmill)

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