What are the Most Effective Treadmill Speed and Duration to Burn Calories?

A common delusion is that you can only run on the treadmill at a speed as fast as you can. Or you might have to put an hour or so jogging on the treadmill. Let’s take a look at the following analysis based on treadmill speed that can make you choose your treadmill speed and duration. You must be in proper running form & wearing foot wear suitable for running.

Speed 3 km/hr.

This speed is generally set at the start of treadmill routine in order to warm up the body. A low speed improves bone density and lowers risk of pains & cramps.  If you start at this speed, after 2 min & 3 seconds, distance traveled will be 0.1 km with 6 calories burnt. After 10 minutes, you won’t realize and you can burn 29.3 calories. You can continue it for 30 minutes plus. 

At 3 km/hr. for 10 minutes: 29.3 calories

Speed 4.5 km/hr.

This is low to medium tread speed, if you do not want to run or can’t run for any reason but do want to lose weight then this is the best speed that leads to weight loss and calories burn. At the start of treadmill, always warm up with 3 km/hr. for at least few minutes. Now hit 4.5 km/hr. After 1 min 23 seconds, distance traveled will be 0.1 km with 7 calories burnt. After 10 minutes, you are able to actually burn 52 calories plus those few calories that you burnt initially during warm up. You can continue it for 25 – 30 minutes. This speed will increase energy levels along with calories burn. End the routine with 3 km/hr. for few minutes to cool down. 

At 4.5 km/hr. for 10 minutes: 52 calories + initial warm up calories

Speed 6 km/hr.

Start at 3 km/hr. for at least few minutes as a warm up. Now hit 6 km/hr. which is a medium tread speed. After 1 min 5 seconds, distance traveled will be 0.1 km with 7 calories burnt. Imagine you can burn 69 calories just after 10 minutes of jog at this speed. You can continue it for 15 – 20 minutes. This speed takes you to weight loss zone as well. End the routine with 3 km/hr. for few minutes to cool down. 

At 6 km/hr. for 10 minutes: 69 calories + initial warm up calories 

Speed 9 km/hr.

Like always, first warm-up with a few minutes’ walk at 3 km/hr. For this medium to high speed you better warm up not less than 5 minutes. Then you can directly hit 9 km/hr. After 0 min 42 seconds, distance traveled will be 0.1 km with 7 calories burnt already. Before you know it, 5 minutes are over and you have already burnt 50 calories ensuring weight loss and stamina boost! Remember, for this speed, you might need to take 10 - 30 seconds break in the middle. End the routine with 3 km/hr. for few minutes to cool down. 

At 9 km/hr. for 5 minutes: 50 calories + initial warm up calories.

At 9 km/hr. for 10 minutes: 100 calories + initial warm up calories 

Speed 12 km/hr. (Burst training)

This speed will actually be sprinting for us couch peeps. Fast running ensures weight loss more even when you burn same calories via walking/jogging. Remember to make your body warm with a 5 minutes 3 km/hr walk. Hit 12 km/hr. and after 0 min 35 seconds, distance traveled will be 0.1 km with 7 calories burnt already. Usually a normal lazy person can’t keep up with this speed for more than 2 minutes or even 1 minute. But if you dare enough while taking care of your joints, you can burn 60 calories right after 5 minutes. Bingo! At this speed, be very careful & you might need to take 30 - 60 seconds breaks in the middle. You can tread at this speed for a maximum of 10 minutes. Isn’t it bad for a busy jam pack day when you don’t have time for a work out? End the routine with 3 km/hr. for few minutes to cool down.  Sprinting at high speed, allows you to burn fat even while resting!

At 12 km/hr. for 5 minutes: 60 calories + initial warm up calories

At 12 km/hr. for 10 minutes: 120 calories + initial warm up calories

Treadmill Speed Medley

Normally, you will find it too slow to stay at 3 km/hr. but you can’t stay committed to 12 km/hr either. In this situation what should you do?

For lazy ones:

Warm up by walking at 3 km/hr. for few minutes. Then tread at 4.5 km/hr. for the next 10 minutes. Cool down at 3 km/hr. for 5 minutes. Being lazy is one thing, but if you take out these 15 minutes each day, you are going to love yourself later on.

For hyper ones:

As always, warm up by walking at 3 km/hr. for about 5 minutes. Then, sprint for a minute or so at 12 km/hr. Come down to 6 km/hr. and you can stick to it for the next 5 - 10 minutes. Take rest at 3 km/hr for few minutes. Again sprint for a minute at 9 km/hr. Come down to 4.5 km/hr (this is the best speed as far as I have experienced) for next 10 minutes. Cool down at 3 km/hr for 5 minutes. This set will take more than 30 minutes. This will be tough enough to make your day & will add-up to your fitness endeavors.

You can try any or all of the above suggestions to find out the most effective treadmill speed and duration for yourself!

So, are you ready for a Treadmill Toil?

Written by,

Engr. Ayesha Alam Khurram

Note 1: All the calories burn depend upon your enthusiasm, your focus, your fitness goal, your metabolism, your weight, type of treadmill, inclination of treadmill, total treadmill time each day, frequency of treadmill workout per week etc. The writer or this website takes no responsibility if you are not able to achieve your fitness goals, if & when following the above treadmill routines.

Note 2: Before any exercise routine, consult your physician if required. The above routine is for the ones who are medically eligible for treadmill. Also the above routine is just a suggestion for a smarter you. This is not medical advice at all. You may or may not adopt it depending on your physical capabilities. The writer or this website takes no responsibility in case you harm yourself due to any of the above mentioned treadmill routine.   

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Ayesha Alam Khurram

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