Add weight lifting to your treadmill workout to boost muscle definition.
A treadmill helps create an excellent high-calorie burning workout, depending on your workout speed and duration. The Physical Activity Guidelines for Americans suggest that adults participate in 150 to 300 minutes - which is 2.5 to 5 hours - of moderate-intensity cardiovascular exercise, such as walking or running on a treadmill, each week to maximize health benefits.
For many adults, choosing a pace of 4 miles per hour on a treadmill is a brisk walk. The number of calories you'll burn walking at this pace depends on the duration of your workout and your body weight. Harvard Health Publications reports that if you walk at a pace of 4 miles per hour for 30 minutes, you'll burn 135 calories if you weigh 125 pounds, 167 calories if you weigh 155 pounds and 200 calories in 30 minutes if you weigh 185 pounds. The longer you walk, the higher your calorie expenditure will be.
Up the Ante
A pace of 5.2 miles per hour on a treadmill is often a jogging pace for many adults, and usually burns more calories than walking. Harvard Health Publications notes that a 125-pound person burns 270 calories, a 155-pound individual expends 335 calories and a 185-pound adult burns 400 calories jogging at a pace of 5.2 miles per hour for 30 minutes. Doubling your 5.2-mile-per-hour treadmill jog to a 60-minute duration and you'll burn 540 to 800 calories, if your body weight is between 125 and 185 pounds.
Run For It
Boosting your treadmill speed to 6.7 miles per hour means you'll burn even more calories - as long as your workout duration remains the same. Running 6.7 miles per hour, a pace equivalent to a 9-minute-mile, burns 330 calories in 30 minutes if you weigh 125 pounds, 409 calories if you weigh 155 pounds and 488 calories in one-half hour if you weigh 185 pounds. Your treadmill calorie expenditure at a pace of 6.7 miles per hour in a 60-minute time period is 660 to 976 calories if you weigh 125 to 185 pounds.
Sprint to the Finish
Running at a fast pace on a treadmill is one of the highest calorie-burning exercises you can participate in. Harvard Health Publications reports that running at pace of 7.5 miles per hour - equivalent to an 8-minute mile - burns 375 calories in 30 minutes if you weigh 125 pounds, 465 calories when you weigh 155 pounds and 555 calories in one-half hour if you weigh 185 pounds.