The 500-Calorie Treadmill Workout


By: , SparkPeople Blogger
  :  141 comments   :  1,750,992 Views

It's no secret that I'm not a huge fan of the treadmill. I love to run, hike and even walk with my pup, but I do it all outdoors all year round. Rain, snow, wind, heat—almost nothing can keep me from my outdoor workouts. For me, a treadmill is a "last resort" when I have no other option to get outside.
But I know that not everyone is as gung-ho about outdoor exercise as I am. Many people hate running in the cold or the heat. (Nothing wrong with that.) Others have no other option to work out, especially if they have to be at home with kids or don't live in a safe neighborhood for walking or running. And still some prefer the slightly cushioned surface of a treadmill, which takes away some of the impact of running, making it easier on the joints and even the spinal discs.
Whatever your reason, we've all turned to the treadmill from time to time. And the best way to prevent boredom and get great results from your treadmill workout is to incorporate intervals. Here's a simple workout I developed to help you torch calories with your trusty treadmill.
The plan is really simple. Be sure to warm up for about 3-5 minutes (I suggest a 3 to 3.5 mph pace and 0% incline) and to cool down the same way when it is over.
(Be sure to "pin" this for future reference, too!)

Here are a few of the great benefits from this simple interval workout.
  • Burn 100 calories* every 10 minutes. (Note that the calories burned for this workout are based on an average-weight woman of 150 pounds. People who weigh more will burn more; people who weigh less will burn fewer calories.) Each time you complete the set of intervals listed, you're torching 100 calories. If you're not up for the full 50-minute workout, start with just one or two sets of intervals. You'll burn 100 calories per set—not too shabby!
  • Intervals maximize fat burning. You'll walk and run and even push yourself to a high-intensity level with that 7 mph "sprint". This will help you burn more calories during your workout—and continue to burn them even after it's over. Learn more about why intervals rock.
  • Incline boosts. If you are not changing the incline on your treadmill when you work out, you are really missing out on one of its greatest features. That incline will push your heart rate higher and challenge you aerobically—and it's what helps you burn more calories in less time.
  • The walk-run combo works. You don't have to be a "runner" to follow this program. It's got enough variety with small bits of running and walking to work for a variety of fitness levels. Use it as a general guide; you can always increase or decrease the intensity to suit your goals and current level.
Give it a try and tell me what you think. I hope the time flies by and you really get a great workout with this one. After all, that's the whole point!
Do you have a go-to treadmill workout? What are your favorite ways to maximize your results when using the treadmill?

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  • CADERA01
    Looking forward to trying this I currently do a 21 min intervals which I burn 500 cals and its really brutal on my knees. I run at speeds 6 through 12 an incline of 2 the whole time and at each speed I do 60 secs with 30 sec rest in between the speeds....... - 11/20/2013   8:11:07 PM
    Working in intervals make the time go faster and you burn more calories. I think set a goal to how many calories you want to burn and adjust your intervals to it. It works for me. - 10/10/2013   6:29:54 AM
    I have been doing this workout since i saw this post. I still struggle with the one minute at 7 mph..but i mix it up and sometimes do just a tad less...i love this does go fast, and i can count on this calorie burn! - 8/16/2013   8:03:49 AM
  • 88
    Is this workout trackable on the Fitness Tracker? - 6/19/2013   12:41:38 PM
    Just did this workout tonight and it kicked my butt! I didn't look pretty doing it (and struggled with the 6mph and 7mph), but I persevered and felt so rewarded when I finished! Doing everything in intervals really did make the time go by faster than if I would have just ran for 45 minutes at the same speed. Thank you! - 6/10/2013   9:57:45 PM
  • 86
    I really struggle with the suggested speeds on Treadmill work outs. Are the speeds listed for running? or walking? because a 4mph speed is almost running at my gym and 6 or 7 is flat out running (not jogging).

    Just trying to understand this and how I can fit it into what I an do. - 5/6/2013   3:43:35 PM
    I was not able to do this because I have vertigo and at the most that I can do is 4. I cannot go faster than 4.0 I feel unstable. I have one that I do and it is I do the warm up for 2 minutes at 2.5 at incline of 3, then I do the interval every 3 minutes starting out at 3.0 incline 3.5, 3.5 at incline 4.0 and 4.0 at incline 5 and then1 minute at 2.5 at 0 include. This is a good 45 minute work out which is great for and I don't get bored because I have it programmed it into my treadmill and I just stretch and hit the buttom to start. - 3/25/2013   10:33:51 AM
  • 84
    Love treadmill workouts. Intervals are important to incorporate in almost any type of cardio workout. Burns more in less time. Sometimes I like to run at normal pace for 2-3 minutes and then the fastest (or RPE at least 7-8/10) for 1 minute, and repeat this cycle for 1 hr. - 3/13/2013   4:24:36 PM
  • MSTORI880
    Wow, definitely not for a beginner. For a beginning it is great to do a warm up for 5 minutes, 20 min jog with a 40 min walk for 5 minutes, then do a 30 min jog with a minute walk for 5 minutes, then do a 1 minute jog with a 2 minute walk for 10 minutes, then finish off with a 4 minute straight jog, and cool down for 5 minutes, then stretch. About a 40 minute workout. It is doable for beginners and will get you a nice sweat. - 3/13/2013   2:23:07 AM
  • 82
    I have a new Bowflex Tread Climber. Anyone have any experience in this? I just started and it is HARD. I've started with 13 minutes/7 days a week and it want to get to 30 mins/3 days a week. Advice is appreciated. I am 63 and really want to use this equipment. - 3/9/2013   11:38:20 AM
  • 81
    I just finished this and I was drenched in sweat. The combination of the different speeds and inclines makes it challenging, but also keeps it interesting. I taped the workout to my treadmill. - 2/22/2013   12:37:23 PM
  • 80
    Yup, I'll try this one for indoor workouts at the gym. I really like interval training. - 2/22/2013   11:35:01 AM
    I've got to try this one! - 2/22/2013   8:28:11 AM
  • 78
    I love using intervals! This sounds like a great workout, can't wait to try it! - 2/21/2013   6:16:01 PM
    I'll have to try this later in the week. - 2/19/2013   6:19:55 PM
  • 76
    I agree with Gwen. Steep inclines on the treadmill feel very unnatural to me. I'll have to save my incline for hills in the real world. I've also heard that artificial inclines are hard on knees, hips and back. I don't have these issues. Maybe because I keep the tm at 0%? In any case, I like the speed intervals and if I have to spend more time to achieve the same calorie burn, so be it. That incline for me stays at 0. - 2/19/2013   8:18:56 AM
  • BLONDIE218145
    I hope to work up to this...hard on the knees for now. Ty for the info! - 2/18/2013   11:04:34 PM
  • 74
    Sounds great! Will have to try this once I move from a speed walker to a runner. - 2/18/2013   8:14:40 PM
    I tried this and it really works. I was drenched in sweat before I reached 200 calories! I loved it! - 2/18/2013   6:52:31 PM
  • TREYES000
    Everytime I go to the gym the first thing I do is get on the tredmill. I usually hit the 5k button, incline it to 4 and set the speed at anywhere from 3.0 to 4.5. It takes me about 48-54 mins depending on the speed, to burn anywhere from 488-516 calories. If I run, it takes me half the time plus calories. I prefer to walk its better and more relaxing. - 2/17/2013   3:53:24 PM
    I will try this tomorrow! - 2/17/2013   2:16:27 PM
  • 70
    I think this kind of workout keeps the treadmill interesting. I have done this sort of workout and boy do I work up a sweat. But to be honest I am like Nicole I prefer to be outside..........but not in bad weather so my treadmill works. - 2/16/2013   6:02:42 PM
  • 69
    I have been doing this already as a way of conditioning my body for a 5k after having my son 6 weeks ago. I can say it does up the intensity but in a good way. Running at a 7 or 6.3 in my case is challenging but I just remind myself that it is only for a minute at a time and I need to push. - 2/14/2013   12:41:08 PM
  • 68
    I would fall off if the incline is anything more than 4. I can burn 500 calories but the speeds and the inclines you suggest are not for people with, knee, or back issues. so I will try to variate it. - 2/14/2013   9:01:12 AM
  • 67
    I really enjoying running now that I understand what intervals are all about. It's a great cardio work out and I saw results so quickly. Thanks for the tips!

    For me, my 0% incline is actually 4%, I have a loose sacroiliac joint (that bone in the lower back that holds your hips to the base of your spine) and it seems to ease pressure on that and I don't get shin splints with the incline like I did at 0. But now I'm encouraged to try increasing that. - 1/31/2013   4:09:31 PM
  • 66
    Wow! Great workout! Had to make a small modification to speed, but I will definitely do this again! - 1/31/2013   10:47:02 AM
    This sounds great...but i am afraid to use the treadmill at an incline because I broke both feet a year and a half ago. When i incline I feel a slight twinge in that spot, Does this work with no incline and alteration between jog & walk? - 1/27/2013   4:38:20 PM
  • 64
    I love my treadmill! I found a workout that I really enjoy. I walk on a 10 incline at 4 mph. I usually go for at least an hour. Today I went for 90 minutes and burned over 1000 calories! I want to try this workout now to keep it interesting - 1/26/2013   10:52:03 PM
  • 63
    I love my treadmill! I found a workout that I really enjoy. I walk on a 10 incline at 4 mph. I usually go for at least an hour. Today I went for 90 minutes and burned over 1000 calories! I want to try this workout now to keep it interesting - 1/26/2013   10:50:46 PM
    This really works, I do a 2.5 incline and variate between 3.9 speed for jogging and a 6.0 speed for running and I can burn at least 1, 400 calories during a 95 minute cardio work out. This is great. It really helps, but everyone must start out at their own pace. I'm 5'1 and this is very challenging but it works. - 1/25/2013   8:58:11 AM
    At 4 feet 11 inches no way can I go at 7 let alone 5 - I would fall off trying to keep going. Any way you could modify this for vertically challenged individuals? - 1/24/2013   5:39:40 PM
  • LARS2010
    I have an old treadmill that doesn't have an incline. What would you suggest for making up for it? - 1/24/2013   2:45:46 PM
    Loved this workout! I'm a bigger guy and it got me 718 Cal - 1/23/2013   10:36:17 PM
    Loved this workout! I'm a bigger guy and it got me 718 Cal - 1/23/2013   10:36:09 PM
  • TARA2481
    Love getting new Treadmill exercises!! I am trying this one tonight myself. I am a runner and the only way I can run a treadmill is by doing intervals or i get bored too easy. Can't wait for that warm weather, tired of running in the cold! - 1/23/2013   4:42:14 PM
  • 56
    totally going to try this at the gym this eve, hope there's a treadmill open as it's been so busy lately! good for everyone for wanting to be so "healthy" but annoying to us faithful ones who feel like our space has been invaded. - 1/23/2013   4:00:26 PM
    Tried this workout and Love It! is truly burns the calories, but I could not do the 7mph and the 6mph to Fast!!! so went longer on the 4mph and 5% incline. I hope that it was okay to do that coach.
    - 1/23/2013   2:00:32 PM
    This article helped inspire me to get on my treadmill for the first time in over 3 years. I used the intervals as a guideline, and varied the incline and the speed. 2.5 mph was my walking speed, and 3.8 was running for me. I went from 0 to 9 incline. Thanks for the article. - 1/23/2013   7:37:40 AM
  • 53
    Thanks for the suggestion! I tried this today, and it's a great workout - even for a seasoned runner! - 1/22/2013   5:19:09 PM
  • 52
    I do a 45 minutes workout on the treadmill 3 times a week and burn over 500 calories during that time. Lately, I start at 1%at 3.6 and just keep increasing the incline every 2 minutes up to 12 %. Then I start working my way back down sometimes switching down every 3 minutes/sometimes every 2 minutes until the last 2 minutes of cool down. Quite simple but I like it. It gets the heart pumping! - 1/22/2013   4:57:29 PM
  • 51
    I do a minute workout - at 3.2 mph - increasing the incline by 1 each minute - for 15 minutes - thus spend 1 minute at each incline, then reduce by 1 for the next 15 minutes - 1 degree each minute.

    Awesome - 1/22/2013   11:34:02 AM
  • 50
    I have back problems so the treadmill is out. What do you suggest for the recumbant bike? - 1/22/2013   8:26:44 AM
  • 49
    Can you do two more...... One for the elliptical and one for the stationary bike? That would be fab;-) - 1/22/2013   7:18:19 AM
    The 500 calorie interval treadmill workout sounds great; will there be a feature in "track exercise" with the entire workout instead if individualism items/mpg. For example a workout titles "50 Minute treadmill Interval workout" - 1/22/2013   6:17:18 AM
  • 47
    i don't have access to a treadmill at this time... but will keep this in case i am able to join a gym again.. i loved that interval training... i did SBD when i had access to gym...
    in the mean time i will struggle with my stationary bike.. - 1/22/2013   5:36:23 AM
  • 46
    im gonna try that,right now im doinf 5.2mph fast pace walking and 6.2mph running intervals for 25 min but have kept the incline at 7.5 steady,going to give a shot to the incline interval as well,im burning right now between 380 and 420 cals on those 25 min.update:did this today and very impressed how much caloriez i burn and how little tired i got,at 220 lbs i burn 472 cals in 3 repetitions plus 5min warmup and cool down 35 min total and came out soaked on sweat and not as tired as my regular treadmill workout which usually i came out of there dying. - 1/22/2013   2:22:40 AM
  • 45
    I love my old treadmill. I walk between a 3.3 - 3.8 mph and incline between 4.0 -10.
    I can burn almost 600 calories in an hour. I've tried jogging on the treadmill, but can't hit a good rhythm. In the warmer weather, I can warm up on the treadmill then jog / walk outside. Cold air hitting my ears just kills me. As it is, I must wear a scarf wrapped around my head in the winter. Treadmill is in the garage. - 1/20/2013   8:20:14 PM
  • 44
    I'm to old and out of shape for this workout but I do do the treadmill at my own pace and it seems to be working for me. I do elevate but can't go much faster than 2 for the speed right now. But I do do it.... - 1/20/2013   8:20:36 AM
  • 43
    Yeah, I don't think so. I am just at a speed of 2.2 mph. there is no way I am walking/running at 4 mph or higher for any length of time. Besides my treadmill has a manual incline system. I would have to get off every time to change the height. Also, my treadmill only has three height levels. - 1/19/2013   2:13:59 PM
  • 42
    This is a great workout and can be modified for any fitness level. The point is to keep changing the incline level and speed for maximum benefit. And don't forget to repeat, and repeat..... ;-) - 1/18/2013   12:33:48 PM

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