Walking on Treadmill
Net METs: 0 mets
Net METs : mets
Using this calculator, your speed should be 50-100 meters per minute (1.9-3.7 mph).
If running at speed of 134 meters per minute (>5.0 mph) or jogging (3 mph – 5 mph ), You can calculate calories running on treadmill here.
4. Incline: % grade of the treadmill.
Calories burned walking 3.5 mph or 4 mph on treadmill
How many calories do you actually burn walking on a treadmill? Studies show that walking daily on the treadmill for 40-60 minutes can significantly benefit one’s cardiovascular and muscular health. It is a simple, efficient exercise that allows you to burn calories and lose weight without too much effort.
The total number of calories burnt depends on a lot of different factors such as speed, incline, intensity, your body weight, your stride length and much more! The higher these factors, the more intense the exercise will feel, the more your body will work and thus the more calories you will burn!
If an average 180-pound person decides to walk on a treadmill (at 0% incline, 3.5-4mph speed) for 60 minutes, he or she can burn up to a whopping 546.3 calories! That is almost the same as eating 2 cheeseburgers or drinking 3 beers! Or even around 4 hours of shopping for you shopaholics out there!
Furthermore, this would also burn approximately 39g of fat which can help you slim down and tone your body in the long term. Of course, if you decide to increase this speed, or increase the incline or take longer steps, you can increase this amount even more! You can burn more fat and in the long term, start building more strength and increase muscle mass as well.
Calories burned walking on treadmill for 30 minutes
Of course, we are all busy working and studying – and sometimes we just need to squeeze in a quick workout in our busy schedules! That shouldn’t mean that we should burn less calories or lose less weight! You can still a high amount of calories by squeezing in a more intense workout in a shorter time period. This would essentially mean decreasing the exercising time and increasing the intensity of the exercise to burn more calories and fat!
You can decrease the time to upto 30 minutes (minimum time recommended is 15 minutes) and increase the intensity by increasing the incline, the speed and the variations.
For example, you can run the first 10 minutes at 50-60% effort (around 5 mph) which would allow your muscles to warm up and help you avoid injuries. Then you can gradually increase the speed up to 5.8-6.5 mph (you may not be able to initially, that’s ok!) for the next 10-15 minutes and then cool down at a relaxed pace for the next 5-10 minutes.
This would allow you to burn approximately 300-400 calories in half the time! You can also experiment with slowly increasing the incline to burn more calories and develop more strength.
Make sure you’re not holding onto the railing or the handle when running at high speeds! It is important to run safely, especially at high speeds.
Chart of calories burned treadmill
( 5% grade of incline, 3.5 mph)
How many minutes on the treadmill to burn 500 calories and how to walk on a treadmill to lose 1 pound.
If your goal is to burn a fixed number of calories (and not run for a fixed time period), you can design your workouts accordingly as well!
Let’s say your goal is to burn 500 calories per day.
You can achieve that in 120 minutes, 60 minutes, 40 minutes, or even 30 minutes – depending on how you design your workout!
If you walk for 60 minutes, at approximately 3.5 mph you can burn 500 calories easily! However, if you increase the speed, try brisk-walking, increase the incline or even vary the speeds constantly – you can design an HIIT style workout just using a treadmill! If done every day, you can easily start losing weight as well.
Of course, you must maintain a good diet as well, if you want to lose weight fast. This means eating the correct number calories, having lean protein and maintaining a balanced input of carbohydrates, fats and other nutrients.
If you want to lose 1 lb of fat – you must have a calorie deficit of around 1500 calories.
A calorie deficit is simply the calories you eat minus the calories you burn (including your basic metabolic rate). Basic Metabolic Rate or BMR is the amount of calories you can burn without exercising, at rest.
If you burn 250 calories through exercise and eat 250 calories less every day, you can burn 1lb of fat in 3 days.
But attention! You may not see the results for the first 2-7 days as it takes time for your body to adjust. After that, your body will start losing fat. Remember, everybody is different!
Walking on treadmill vs stationary bike calories burned
Another great indoor alternative to walking on the treadmill is cycling on an indoor stationary bike. This is a great way to break a sweat while having some fun!
You can challenge yourself with a variety of speeds, resistances and sitting positions or you can have a simple, light and breezy ride at low settings! Either way, just put on your favorite songs or a TV show and start biking!
The amount of calories you would burn on the bike are similar to walking on the treadmill.
An average person weighing 180 pounds, biking for 60 minutes at 10-12 mph would burn approximately 540 calories! Therefore, the difference in calories between treadmill and stationary may not be much, but it also depends a lot on the person’s speed and effort.
Fastest way to burn calories walking on treadmill
Some of the fastest ways to burn calories on a treadmill can also be some of the most fun ways!
Put on your favorite music and just have fun while walking or running! Before you know it, you would have already walked for 30-40 minutes or maybe even naturally progress to running!
Remember, losing weight is not about a large, one-time effort. It is about putting in a little bit of an effort consistently every day. It’s about making long-term, sustainable effort – that is what will bring you the results. Running once or eating one healthy meal is a great way to get started on your fitness journey, but you must commit long term.
This way, the fat you lose will actually stay off, and you will avoid potential injuries and other health complications. You will also be more motivated and have more energy.
Recent researches about walking calories burned on treadmill
Recent researches have shown that just 10 minutes of walking has helped increase the amount of oxygen consumption amongst the trial members. This is a great way to boost organ health and allow your body to get stronger naturally! Trial members also saw improvements in heart and lung health.
Some studies have also shown that daily exercise can also have a positive influence on our mind and our mental health. Exercising can help us control our mood swings, anger, sadness, anxiety and depression – and leave us feeling refreshed and happier!
Overall – it is nature’s way of making both our bodies and our minds stronger.
Recent studies show that woman who walks about 4000 steps per day has a lower mortality rate. And further, if walking up 7500 steps a day, they will get the maximum health benefits. Another key point is intensity. You can reduce the number of steps per day if walking with a high stride frequency (>100 steps per minute);
Sources and External Resources:
Exercising in times of COVID-19: what do experts recommend doing within four walls?
Association of Step Volume and Intensity With All-Cause Mortality in Older Women