How to Burn More Calories on a Treadmill

For most people, calorie burning is the main goal of an exercise routine. Some of us want to tone up, work on their cardio, or build some muscles, but the average person gets on the treadmill mainly to burn off unwanted calories. But while treadmill exercise certainly does the job, it also takes the right approach in order to work. You can shop around and read independent treadmill reviews to find the best model, but no matter how advanced, a treadmill is only as good as you can make it.

Of course, you burn calories even as you go through your day—treadmill workouts just help you burn more. But the first thing to remember is that more isn’t always better. It’s more important to burn calories regularly than burn as much as you can within a given time frame. Often, this means reworking your exercise routine so that the calorie burning continues even after you step off the belt. That way, you don’t stop burning calories even on those inactive days in between sessions. To help you get started, here are some quick calorie-burning tips for treadmill users.

Walk uphill.

Just as it takes more energy to climb stairs or hike up a mountain, walking uphill on a treadmill burns more calories than a flat surface. Use the incline feature on your machine to create a treadmill hill workout. This forces your body to work larger muscle groups, thus using up more energy. Doing an incline walk or run for 20 minutes can help you burn two to three times as many calories as a regular routine.

If you’re not ready to go for a full 20 minutes, try doing intervals to start with. Set the machine to a steep incline, walk or run uphill for a few minutes, and then switch back to normal while you catch your breath. Repeat the cycle a few times or until you’ve finished your treadmill routine. Eventually, you’ll be able to do longer uphill runs and even do it uphill for the duration of the workout.

Vary your speeds.

Another way you can introduce variety into your routine is by switching between speed settings. Speed intervals work pretty much like hill workouts: they challenge your body to work harder and keep it working well after your workout is done. A typical treadmill interval workout involves a slow or moderate start, speeds up after a few minutes, and increases progressively until you’re running at your maximum speed. Then you can slow down in the same progression to catch your breath before you pick up speed again.

Try to last as long as you can on the higher speeds, but don’t overwork yourself. It’s normal for users to do shorter intervals on the fast run—about 30 to 60 seconds on maximum compared to 3 minutes or so on slower speeds. Just as with uphill walks, you can start slow and work in small increments so that your body doesn’t get overworked. Stop or slow down as soon as you start feeling pain or discomfort.

Don’t grip the sides.

This may seem like a minor change, but you’d be surprised at the different it makes. If you’re a beginner, it may seem instinctive to grab the handrails as you run. But that only reduces your calorie burning, since your legs aren’t doing all the work—you’re holding yourself up by the arms. Choosing a treadmill with adjustable handrails can help, as you can keep yourself from grabbing while keeping them within reach in case of accidents.

If you need the handrails for balance, try running at a lower intensity so you can run unaided. Once you get used to it, gradually adjust your settings until you get to your target speed or incline. Swinging your arms during the run also helps you keep your balance while burning more calories at the same time. Not only does it work more muscle groups, it also doubles as strength training so you get a more balanced workout.

Work your muscles too.

Don’t just focus on burning calories while you exercise—work on boosting your metabolism so that you burn more calories throughout the day. To get more out of your treadmill, your goal should be to lose weight and gain muscle at the same time. Muscles burn more calories than fat, so as you tone up, you also become naturally more active.

The best way to build muscle with treadmill exercise is to combine it with strength training. Follow up your runs with a few weight lifts, or a quick workout with resistance bands. You can also carry dumbbells while on the treadmill to work your arms at the same time. Ask your doctor or trainer which workouts are best suited for your fitness goals, and try to work them into your routine.

Always wanted to get in shape, but don’t have the time or patience for it? You’re not alone—a lot of people have the will to get up and exercise, but only have time for a quick workout once in a while. But don’t let that discourage you. There are lots of other ways to work some exercise into your daily routine and maximize your calorie burning ability. Often, all it takes is a little change in your routine or a new approach to your fitness goals. To help you get started, here are some tips worth trying out.

Keep moving.

Every little movement burns calories, and they do add up over the day. Instead of just sitting at your desk, stretch your legs out once in a while to work the muscles. Whenever you feel tired, do a quick stretch with your arms and back—not only does it wake you up, it also gets blood flowing into the problem areas.

Exercise more intensely.

Consistency is important, but you don’t have to stick to the same routine all the time. As soon as your body gets accustomed to a routine, it starts getting less effective. Switch to a more challenging exercise as soon as your current routine gets too easy. Don’t make any drastic changes—work your way up in regular intervals until you reach your target.

Use a treadmill.

If you don’t have time to go to the gym, a treadmill may be your best bet. Treadmill exercise helps you burn calories even as you watch the news, listen to music, or read a book. You can vary your exercise a bit to make it more effective—try jogging with weights, working in intervals, or doing a treadmill hill workout.

Eat right.

The foods you eat also play a role in how well you burn calories throughout the day. Sugar and salt give you a quick boost, but eating too much will make you drowsy and lethargic afterwards. Focus on energy foods such as whole wheat carbs and protein. The latter is especially useful if you’re trying to tone up, as it helps build muscle mass.