How Many Calories Are Burned in 20 Minutes on the Treadmill?

Running on treadmill
A woman is running on a treadmill. (Image: ShotShare/iStock/Getty Images)

Treadmills provide a variety of workouts, allowing you to set a pace suited for your level of fitness. By setting the speed for walking, jogging or running, you can burn a lot of calories in a short period of time. Your weight and the treadmill's speed determines how many calories you burn in each session as you work toward your weight loss goals.

Running

Running for 20 minutes on a treadmill involves all the major muscles of the body, builds cardiovascular endurance and burns calories. The treadmill speed and your weight determines how many calories are consumed. According to the website Calories Per Hour, running for 20 minutes at 6 mph burns 229 calories, while running at 8 mph burns 299 calories.

Walking

When walking on a treadmill, increasing the pace helps burn more calories. If you can, avoid holding onto the machine. Instead, swing your arms briskly as you walk. Your body uses more energy when in motion, which means it burns more calories. Walking on a treadmill at a mere 3 mph burns 73 calories in 20 minutes of exercise, or 219 calories per hour.

Incline

Setting the treadmill at an incline burns more calories than walking on level ground. The incline also helps build strength in the lower body because of the greater resistance that results from walking uphill. Walking on an incline of 10 percent burns 166 calories in 20 minutes. To increase the number of calories burned, you can adjust the treadmill's incline, resistance and speed.

Interval Training

Interval training is an efficient method of burning calories. According to the American Council of Exercise, interval training burns more calories than traditional cardio because it uses both the aerobic and the anaerobic energy systems. Interval training requires short bursts of intense exercise followed by a recovery period. Intervals may incorporate 5 minutes of running alternating with 2 minutes of walking. The duration and intensity of the interval can be changed according to your fitness level.

Burning Calories

Caloric burn is different for everyone. Your height, weight and sex all play a role in how many calories you burn during your sessions on the treadmill. A 185 pound person burns more calories in a 20 minute session on the treadmill than a 125 pound person. In addition, the intensity of an exercise directly affects how many calories you burn; running at 8 mph burns more calories than walking at 3 mph.

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