Best Treadmill Workouts for Burning Calories Faster
Discover the most effective treadmill workouts for weight loss. HIIT, incline intervals, and steady-state routines with calorie burn estimates for each.
Looking for treadmill workouts for weight loss that actually deliver results? The right workout can burn 400-600+ calories in just 30-45 minutes—but not all treadmill sessions are created equal.
Whether you prefer intense sprints or steady-paced runs, this guide covers the most effective high calorie treadmill workouts for every fitness level. Each workout includes estimated calorie burns calculated using our Treadmill Calorie Calculator.
Calorie Burn Comparison: Workout Types
Before diving into specific workouts, here's how different treadmill training styles compare for a 70 kg (154 lb) person over 30 minutes:
| Workout Type | Avg Calories Burned | Afterburn Effect |
|---|---|---|
| Slow walking (4 km/h) | 103 kcal | Minimal |
| Brisk walking (6 km/h) | 162 kcal | Low |
| Steady jogging (8 km/h) | 239 kcal | Moderate |
| Running (10 km/h) | 334 kcal | Moderate |
| HIIT intervals | 350-450 kcal | High |
| Incline walking (12% grade) | 280-320 kcal | Moderate |
| Sprint intervals | 400-500 kcal | Very High |
The "afterburn effect" (EPOC) means you continue burning elevated calories for hours after your workout—HIIT and sprints excel here.
Workout 1: The Classic HIIT Treadmill Workout
Duration: 25 minutes | Estimated Burn: 350-400 kcal | Level: Intermediate
High-Intensity Interval Training alternates between maximum effort and recovery, maximizing calorie burn in minimal time.
| Time | Speed | Incline | Effort |
|---|---|---|---|
| 0:00-3:00 | 6 km/h | 1% | Warm-up |
| 3:00-3:30 | 12 km/h | 1% | Sprint |
| 3:30-5:00 | 6 km/h | 1% | Recover |
| 5:00-5:30 | 13 km/h | 1% | Sprint |
| 5:30-7:00 | 6 km/h | 1% | Recover |
| 7:00-7:30 | 12 km/h | 2% | Sprint |
| 7:30-9:00 | 6 km/h | 1% | Recover |
| 9:00-9:30 | 13 km/h | 2% | Sprint |
| 9:30-11:00 | 6 km/h | 1% | Recover |
| 11:00-11:30 | 14 km/h | 1% | Sprint |
| 11:30-13:00 | 6 km/h | 1% | Recover |
| 13:00-13:30 | 12 km/h | 3% | Sprint |
| 13:30-15:00 | 6 km/h | 1% | Recover |
| 15:00-15:30 | 14 km/h | 1% | Sprint |
| 15:30-17:00 | 6 km/h | 1% | Recover |
| 17:00-17:30 | 13 km/h | 2% | Sprint |
| 17:30-19:00 | 6 km/h | 1% | Recover |
| 19:00-19:30 | 14 km/h | 1% | Sprint |
| 19:30-21:00 | 6 km/h | 1% | Recover |
| 21:00-25:00 | 5 km/h | 0% | Cool-down |
Why it works: Short, intense bursts push your heart rate to 85-95% max, triggering significant EPOC. You'll continue burning calories for 2-4 hours post-workout.
Workout 2: The 12-3-30 Incline Walk
Duration: 30 minutes | Estimated Burn: 280-320 kcal | Level: Beginner-Friendly
Made famous on social media, this simple workout delivers impressive calorie burn without running.
| Setting | Value |
|---|---|
| Speed | 4.8 km/h (3 mph) |
| Incline | 12% |
| Duration | 30 minutes |
Modifications:
- Beginners: Start at 8% incline, work up to 12%
- Advanced: Increase to 5.5 km/h (3.5 mph) or 15% incline
Why it works: The steep incline dramatically increases MET values. At 12% incline, walking burns nearly as many calories as jogging on flat ground—with far less joint impact.
Calculate your exact burn with our Incline Treadmill Calorie Calculator.
Workout 3: Pyramid Speed Intervals
Duration: 30 minutes | Estimated Burn: 380-420 kcal | Level: Intermediate-Advanced
This workout builds up speed, peaks, then comes back down—maximizing time at high intensities.
| Time | Speed | Incline |
|---|---|---|
| 0:00-5:00 | 6 km/h | 1% |
| 5:00-7:00 | 8 km/h | 1% |
| 7:00-9:00 | 9 km/h | 1% |
| 9:00-11:00 | 10 km/h | 1% |
| 11:00-13:00 | 11 km/h | 1% |
| 13:00-15:00 | 12 km/h | 1% |
| 15:00-17:00 | 11 km/h | 1% |
| 17:00-19:00 | 10 km/h | 1% |
| 19:00-21:00 | 9 km/h | 1% |
| 21:00-23:00 | 8 km/h | 1% |
| 23:00-25:00 | 7 km/h | 1% |
| 25:00-30:00 | 5 km/h | 0% |
Why it works: Gradually increasing intensity allows your body to warm up properly while still accumulating significant high-intensity minutes.
Workout 4: The Hill Climber
Duration: 35 minutes | Estimated Burn: 400-450 kcal | Level: Intermediate
Simulates outdoor hill running with progressively steeper inclines.
| Time | Speed | Incline |
|---|---|---|
| 0:00-5:00 | 6 km/h | 0% |
| 5:00-8:00 | 7 km/h | 3% |
| 8:00-11:00 | 7 km/h | 6% |
| 11:00-14:00 | 6.5 km/h | 9% |
| 14:00-17:00 | 6 km/h | 12% |
| 17:00-20:00 | 5.5 km/h | 15% |
| 20:00-23:00 | 6 km/h | 12% |
| 23:00-26:00 | 6.5 km/h | 9% |
| 26:00-29:00 | 7 km/h | 6% |
| 29:00-32:00 | 7 km/h | 3% |
| 32:00-35:00 | 5 km/h | 0% |
Why it works: High inclines engage your glutes, hamstrings, and calves more intensely. The MET value at 15% incline is nearly double that of flat walking.
Workout 5: Steady-State Fat Burner
Duration: 45 minutes | Estimated Burn: 400-450 kcal | Level: All Levels
Sometimes simple is effective. This moderate-intensity workout maximizes fat oxidation.
| Setting | Value |
|---|---|
| Speed | 8-9 km/h (5-5.5 mph) |
| Incline | 1-2% |
| Duration | 45 minutes |
| Target Heart Rate | 65-75% max |
Why it works: At moderate intensity, your body preferentially burns fat for fuel. The longer duration compensates for the lower per-minute calorie burn.
Workout 6: Tabata Treadmill Blast
Duration: 20 minutes | Estimated Burn: 300-350 kcal | Level: Advanced
True Tabata protocol: 20 seconds all-out, 10 seconds rest, repeated 8 times. Brutally effective.
| Phase | Duration | Activity |
|---|---|---|
| Warm-up | 5:00 | 6 km/h, 1% incline |
| Round 1-8 | 4:00 | 20s sprint (14+ km/h) / 10s jump to sides |
| Recovery | 2:00 | 5 km/h walking |
| Round 9-16 | 4:00 | 20s sprint (14+ km/h) / 10s jump to sides |
| Cool-down | 5:00 | 5 km/h, 0% incline |
Safety note: Jump to the side rails during rest intervals rather than trying to slow the belt. This requires practice—start with longer rest intervals if needed.
Why it works: Tabata creates the highest EPOC of any protocol. Studies show continued elevated calorie burn for up to 24 hours.
Workout 7: Beginner's Progressive Walk-Jog
Duration: 30 minutes | Estimated Burn: 220-260 kcal | Level: Beginner
Perfect for those new to treadmill training or returning after a break.
| Time | Activity | Speed | Incline |
|---|---|---|---|
| 0:00-5:00 | Walk | 5 km/h | 0% |
| 5:00-6:00 | Brisk walk | 6 km/h | 1% |
| 6:00-7:00 | Light jog | 7 km/h | 1% |
| 7:00-9:00 | Walk | 5 km/h | 1% |
| 9:00-10:00 | Light jog | 7.5 km/h | 1% |
| 10:00-12:00 | Walk | 5.5 km/h | 2% |
| 12:00-13:00 | Light jog | 7 km/h | 1% |
| 13:00-15:00 | Walk | 5 km/h | 1% |
| 15:00-16:00 | Brisk walk | 6 km/h | 3% |
| 16:00-17:00 | Light jog | 7.5 km/h | 1% |
| 17:00-19:00 | Walk | 5 km/h | 1% |
| 19:00-20:00 | Light jog | 8 km/h | 1% |
| 20:00-22:00 | Walk | 5.5 km/h | 2% |
| 22:00-23:00 | Light jog | 7 km/h | 1% |
| 23:00-25:00 | Walk | 5 km/h | 1% |
| 25:00-30:00 | Cool-down | 4 km/h | 0% |
Why it works: Alternating walk/jog intervals build cardiovascular fitness gradually while burning respectable calories. Progress by extending jog intervals weekly.
Calorie Burn Reference Table
Here's a quick reference for calories burned at common treadmill settings (70 kg / 154 lb person, 30 minutes):
| Speed | 0% Incline | 5% Incline | 10% Incline |
|---|---|---|---|
| 4 km/h | 103 kcal | 132 kcal | 162 kcal |
| 6 km/h | 162 kcal | 199 kcal | 236 kcal |
| 8 km/h | 239 kcal | 276 kcal | 313 kcal |
| 10 km/h | 334 kcal | 371 kcal | 408 kcal |
| 12 km/h | 430 kcal | 467 kcal | 504 kcal |
For personalized calculations based on your weight and exact workout parameters, use our Treadmill Calorie Calculator.
Tips for Maximizing Calorie Burn
1. Don't Hold the Handrails
Gripping the rails reduces calorie burn by 20-25%. If you need balance, use fingertip touches only.
2. Add Incline
Even 1-2% incline increases calorie burn and simulates outdoor running. Higher inclines (8-15%) dramatically boost energy expenditure.
3. Use Interval Training
Any form of intervals—speed, incline, or both—burns more calories and creates greater afterburn than steady-state cardio.
4. Increase Duration Over Time
If you currently do 20-minute sessions, work toward 30, then 40 minutes. Total volume matters for calorie burn.
5. Train Consistently
Three 30-minute workouts per week beats one 90-minute session. Build the habit first.
6. Track Accurately
Use our Treadmill Calorie Calculator rather than trusting the machine's display, which often overestimates by 15-30%.
Conclusion
The best treadmill workout for weight loss is one you'll actually do consistently. That said, incorporating intervals—whether speed-based like HIIT or incline-based like the 12-3-30—will maximize your calorie burn per minute.
Start with workouts matching your current fitness level and progress gradually. Use our Treadmill Calorie Calculator to track your burn accurately, and remember that consistency beats intensity when it comes to long-term results.
Pick a workout, step on the treadmill, and start burning.