Treadmills are versatile exercise machines that come in a wide range of prices, making them affordable for most anyone looking to get in shape. They are ideal tools for burning calories, and they can be used by just about anyone. Whether you are already physically fit, or you are just beginning, a treadmill can help you burn calories quickly and easily.
Brisk Walk/No Incline
The most basic routine on a treadmill is a simple brisk walk---3 to 4 mph---on a flat incline. This is an ideal choice for people who may be new to exercising on a treadmill or for those who are not currently in the best of shape. A 160 lb. person walking at 4 mph for 30 minutes would burn approximately 145 calories, according to Caloriesperhour.com.
Brisk Walk on Incline
Adding a slight incline to your treadmill routine can boost your calorie burn significantly. Most treadmills offer the option to increase the incline by 12 to 15 percent, and the higher the incline, the greater the calorie burn over the same period of time. Additionally, some people may find that walking on an incline is easier on their joints than walking on a flat surface. A 160 lb. person walking for 30 minutes at a 10 percent incline would burn approximately 345 calories, according to Caloriesperhour.com.
Jogging
As you become more physically fit, you may want to increase the intensity of your treadmill workout by jogging instead of walking. Those with joint pain, however, may want to avoid jogging or running on a treadmill, as it may cause inflammation or irritation in your joints. A 160 lb. person can burn approximately 367 calories by jogging at 6 mph for 30 minutes, according to Caloriesperhour.com.
Interval Training
Advanced trainers may want to give interval training a try. Also called high intensity interval training, or HIIT, this treadmill regimen consists of cycles of rest and work intervals. In other words, you would jog for 30 seconds to 1 minute followed by a sprint for the same amount of time, and then you would repeat this cycle 5 to 10 times consecutively. Many college and professional athletes use this type of training to get in tip-top shape, and it is even supported by the Mayo Clinic as a way to burn calories fast and efficiently. Exactly how many calories you would burn after 20 to 30 minutes of HIIT depends on your speed during each of the rest and work intervals, as well as on how many total cycles you accomplish. A 160 lb. person performing HIIT with a rest cycle at about 5 mph and a work cycle at 9 mph can burn approximately 423 calories in just 30 minutes, according to Caloriesperhour.com. Furthermore, because this type of training has the effect of boosting your metabolism, so your body continues to burn calories long after you're done with your workout, these numbers don't count the residual effect of the boost to your metabolism that HIIT provides over the next 24 to 48 hours.
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