Treadmills are an ideal piece of cardio equipment to use if you are looking to burn major calories. To adjust your calorie burn, change the incline and speed during exercise. Interval training on a treadmill can further enhance the benefits of your workout by allowing you to cycle between moderate and high-intensity exercise.
Walking
If you are a beginner, start off burning calories through a walking workout. Set a comfortable pace and increase the speed as your fitness level improves. If you are 200 pounds and walk at a pace of 2 mph, you'll burn 228 calories in an hour. When you increase the speed to 3.5 mph -- a brisk walking pace -- you can burn 346 calories.
Jogging and Running
Jogging and running workouts will burn the most calories on the treadmill. A 200-pound person who jogs at 5 mph for 60 minutes can lose a total of 728 calories. When you run at a continuous pace of 8 mph for an hour, you'll burn 1,229 calories at the same weight.
Hill Workout
In 20 minutes, you can burn 300 calories on the treadmill with a challenging hill workout. "Fitness" magazine recommends a hill walk with intervals of running to optimize calorie burn. Gradually increase the incline of the treadmill from 1 percent to 7 percent over the course of five minutes while walking briskly at 3.5 mph. During the next five minutes, increase your speed to 4.5 mph and again gradually go from 1 percent to 7 percent incline. Repeat the incline pattern and run at 5 mph for another five minutes. Finish off the last five minutes with a cool-down walk of 3.0 mph at 1 percent incline.
Intervals
You can burn 500 calories in 60 minutes by doing a running workout on the treadmill that switches between a jogging speed of 5 mph and a running speed of 6.5 mph, according to "Fitness" magazine. Warmup for 10 minutes at 5 mph. Spend four minutes running at 6.5 mph and another four minutes at a jogging pace of 5 mph. Repeat the pattern until you reach 55 minutes. For the final five minutes, do a jog or walk to cool down.
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