How Many Calories Can You Burn On A Stepmill?

A stepmill is a low-impact cardiovascular machine that simulates walking up steps. A small staircase revolves in a steady motion as you walk on top of it. This works the buttocks and causes caloric expenditure. The amount of calories you can expect to burn varies depending on certain conditions.

Body Size

The size of your body plays a role in the amount of calories you burn on a stepmill. According to MayoClinic.com, people who are larger tend to burn more calories than smaller people, even at rest. A 130-lb. person, for example, burns 310 calories on the stepmill in 45 minutes. A 180-lb. person burns about 430 calories in the same amount of time.

Time on the Mill

The amount of time you spend on the stepmill is going to have an effect on your caloric output. The less time you work out, the less calories you will burn. A 200-lb. person for example, burns about 400 calories in 30 minutes. The same size person burns more than 800 calories in 60 minutes. Exercising for 60 to 90 minutes is the most efficient way to promote weight loss, according to the American College of Sports Medicine.

Speed

The speed at which you step plays a role in your caloric expenditure -- regardless of your weight. By keeping your pace elevated, you will burn a higher amount of calories. You also have the option of doing interval training -- alternating back and forth from fast to slow speeds. Not only does interval training boost your caloric output while stepping, but it also keeps your metabolism elevated in the hours after you are finished.

Added Muscle

Although the stepmill is a cardio machine, you also build your glutes, quadriceps, hamstrings, calves and hip flexors. Even a marginal increase in muscle mass will cause an elevated resting metabolic rate. One pound of added muscle for example, burns an additional 30 to 50 calories a day, according to the University of Michigan Health System. To increase the work on your muscles, step up every two steps.

Tips to Remember

The hand rails on the stepmill are there to help balance your body. Do not take advantage of these when you work out. If you place your weight on them, you will reduce the work of the body and compromise your caloric output. Use just enough pressure to keep your body upright and balanced.