Using a treadmill is an effective method for burning calories no matter what shape you're in. This low-impact, weight-bearing exercise can help you improve your heart health, increase bone density, improve your blood cholesterol and shed pounds. According to the calories burned calculator at the website HealthStatus, 150-lb. person will burn 263 calories in 45 minutes walking at a speed of 4 mph. Raising her speed to 5 mph lets her burn 432 calories in 45 minutes. Raising her speed slightly above 4 mph or adding several few sprints should create a 300-calorie, 45-minute treadmill workout.
Step 1
Calculate your workout speed for burning 300 calories using an online calories burned calculator. Enter any personal information required, such as age, weight or gender, and choose more than one speed to determine which pace will help you burn your calories in the best time for you. Alternately, use a personal heart rate monitor or one attached to the treadmill to track your calories burned as you exercise.
Step 2
Familiarize yourself with the operations of the treadmill. You may want to program it to change speeds or inclines while you walk, jog or run, or use the heart rate monitor or other features. Don't try to learn how to use the electronic console while you are moving. Enter the data necessary to create a workout that will burn 300 calories in 45 minutes if you want to use a pre-set program.
Step 3
Begin walking on the treadmill or jogging at a slow speed to warm up, regardless of your condition. Starting a workout at full speed doesn't allow your muscles, heart, lungs and blood circulation to coordinate their activities so they can work together efficiently. Raise your heart rate to your target heart rate zone over the course of several minutes.
Step 4
Walk at the pace you need to walk to burn 300 calories in 45 minutes for the duration of your workout. Monitor the treadmill if it provides estimated calories burned data. Beginners should aim for a target heart rate of 50 to 60 percent of their maximum heart rate. If you need to walk faster than that to burn 300 calories in 45 minutes, clear it with your physician.
Step 5
Change the incline on the treadmill to simulate walking, jogging or running uphill, which burns more calories. Do this for one minute at a time if you are a beginner. Add several of these "hills" to your workout. Add one-minute sprints during the course of your workout if you have the cardio capacity. For beginners, add several, one-minute sprints that simulate a jog.
Things You'll Need
- Online calorie calculator<br /><br />Heart rate monitor
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