How to Burn More Calories on a Treadmill

This is a guide to help you NOT to shed off the pounds in an unhealthy and unsustainable way, but instead a different way in which you can get the extra satisfaction from your treadmill workout!


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    Always, always warm up before you go on a treadmill, or any gym machinery, as straining a muscle BEFORE you do your exercise is stupid and painful. Start off by doing a few lunges, bum flicks, knee raises, that sort of thing, just to get your muscles going.
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    Then, once you are ready to go, start the treadmill at a normal speed, just a gentle jog, that will start raising your heart rate and accelerate your breathing. Do this for about 5-10 minutes.
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    Then, increase the speed by a couple of levels, so you are doing a fast jog. It is important that you can MAINTAIN this speed as it will be your basal speed - ie the one which you go back to.
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    Once you have maintained your basal speed for 5-10 minutes, increase the pace to a medium sprint pace. REALLY push yourself for about 2 minutes, then return to your basal speed for another 5-10 minutes.
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    After this, return to the sprint setting, this time doing it for 3 minutes. Return to basal speed for another 5-10 minutes.
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    Go to sprint for 4 minutes now. Carry on like this until your legs can really run no more (usually after 30-45 minutes if you are really pushing yourself).
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    Get off and feel satisfied!


  • The secret behind this is the intervals of intense working out, as this varies how your heart is beating and your bodily oxygen levels are rising and falling, so as your body is changing from aerobic to anaerobic - slashing down those calories.
  • This can be applicable with all the machines in the gym - cross trainers, wave machines, static bikes, rowing machines - even when you are out running outside. The secret is INTERVALS, INTERVALS, INTERVALS!
  • Be mindful of incorporating variety in your work-outs. That means switching between different cardio machines. You also want to do an endurance run a couple of times a week instead of interval training to keep your body from adjusting to the work-out.
  • Always run on an incline of at least 0.5, this will decrease the impact on your knee joints and therefore reduce the risk of injury.
    • MUSIC is a great help. It has been researched (the relationship between music and exercise) and it has been discovered that the song often relates to your heart beat - so choose fast songs that will motivate you and keep you running, and your heart rate high - this is what really burns the calories! Also use songs with a positive message to keep your head in the game.


  • You need to stop when your body tells you to - do not run until you faint or cause yourself serious damage - neither of which is a good side effect of working out until you keel over from exhaustion.
  • THIS is NOT a way for anorexic people to lose more weight, just a way to make you more satisfied. The aim is to release the happy chemical - endorphins - which are strongly released after a good satisfactory work out.
  • Beginners must be especially careful to not overdo it. If you are not able to run, you can adjust the incline setting on your treadmill to increase your calorie burn.

Things You'll Need

  • A GOOD pair of running trainers that support your feet. It is no good running in something that will do more harm than good to your feet.
  • Water, or an isotonic drink to rehydrate yourself before, during and after your workout.
  • Correct outfit - sorry, denim shorts and a fun t-shirt will not cut it! You need a sports skirt or shorts and a cotton t-shirt or Aerated top that will wick away excess moisture and keep you cool.

Article Info

Categories: Running for Fitness | Walking for Fitness