How to Burn 800 Calories a Day on a Treadmill

One pound equals 3,500 calories. To lose weight at a healthy rate -- 1 to 2 lbs. per week -- you must burn a substantial number of calories through exercise, such as treadmill walking or running. While burning 800 calories a day on a treadmill is unlikely, you can burn a substantial amount of calories while using a treadmill.

A slender woman is running on a treadmill.
Credit: nd3000/iStock/Getty Images

Step 1

Warm up for five to 10 minutes and stretch prior to using a treadmill. Take a walk or do jumping jacks, for example. Stretch your arms, legs, hips, ankles, back and shoulders before exercising.

Step 2

Follow the National Academy of Sports Medicine's exercise recommendations. For weight loss, NASM recommends 60 to 90 minutes of cardiovascular exercise, five day per week. For weight maintenance and overall health, NASM recommends 30 minutes per day, five days per week for healthy adults. Children younger than 18 should participate in 60 minutes of exercise per day.

Step 3

Walk on the treadmill daily at a rate of 3.5 mph. A 155-lb. individual walking at that rate will burn about 298 calories in an hour.

Step 4

Jog on the treadmill daily at a rate of 5 mph. At 155 pounds you'll burn approximately 596 calories in one hour jogging at that rate.

Step 5

Use your treadmill to run at 7.5 mph to burn about 930 calories per hour.

Step 6

Perform interval training to further increase your calorie burn. If you normally jog at 5 mph, for example, increase your speed to 7.5 mph or higher for 30-second intervals every 90 to 120 seconds. Continue alternating higher and lower intensity intervals for your entire workout.


In addition to burning calories through exercise, eating a healthy, well-balanced diet can help you lose weight. Eat plenty of fruits, vegetables, whole grains, lean meats and low-fat dairy products. Try cutting 500 calories from your diet per day. This can amount to 1 lb. of fat loss per week.


Always consult your doctor prior to beginning a new exercise program to ensure you are healthy enough for physical activity.

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