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How to Burn 800 Calories a Day on a Treadmill

author image Michelle Zehr
Michelle Zehr started writing professionally in 2009. She has written on health, fitness, fashion, interior design, home decorating,sports and finance for several websites. Zehr possesses a Bachelor of Arts in communication from the University of Pittsburgh, a Master of Arts in professional writing from Chatham University and a graduate certificate in health promotion from California University of Pennsylvania.
How to Burn 800 Calories a Day on a Treadmill
A slender woman is running on a treadmill. Photo Credit: nd3000/iStock/Getty Images

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.

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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.

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