The treadmill is a versatile piece of equipment that can be used for walking, running, or sprinting workouts. It’s a great way to burn calories, lose weight, burn fat and get your heart rate up, but how long should you stay on a treadmill to burn 1000 calories?
To burn 1000 calories on a treadmill you would need to run for around 60 minutes or a distance of 6 miles. For treadmill jogging its around 1 hour 30 minutes to burn 1000 calories. For treadmill walking it’s around 3 hours.
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How Long On A Treadmill To Burn 1000 Calories Running
The average person runs at a treadmill speed of 6mph (10-minute miles) and would need to run for around 1 hour 30 minutes or a distance of 6 miles to burn 1000 calories. Increase your treadmill speed to 8mph and you would need to run for 54 minutes to burn 1000 calories.
However, it depends on the person’s intensity level (speed), weight and fitness level. A heavier person will burn more calories than a lighter person at the same speed and intensity. Similarly, a fit person will burn fewer calories than an unfit person. This is because they are conditioned for running and their bodies are more efficient at using energy.
Running non-stop also has a better calorie consumption rate than a stop start method. The longer you can run without stop means you can burn 1000 faster. However, you might not want to burn 1000 calories in one run. Therefore, you can divide your run up into mini runs to achieve the same calorie deficit.
The table compares various speeds and times you need to run to achieve burning 1000 calories on a treadmill for your exact weight.
| Weight In pounds | Time For Light Intensity (5mph) | Time For Moderate Intensity (6mph) | Time For High Intensity (8mph) |
| 160lbs | 1hour 42 minutes | 1 hour 22 minutes | 60 minute |
| 170lbs | 1hour 38 minutes | 1 hour 18 minutes | 58 minutes |
| 180lbs | 1hour 32 minutes | 1 hour 12 minutes | 54 minutes |
| 190lbs | 1 hour 26 minutes | 1 hour 10 minutes | 52 minutes |
| 200lbs | 1 hour 22 minutes | 1 hour 6 minutes | 48 minutes |
| 210lbs | 1 hour 18 minutes | 1 hour 2 minutes | 46 minutes |
| 220lbs | 1 hour 14 minutes | 60 minutes | 44 minutes |
| 230lbs | 1 hour 12 minutes | 56 minutes | 42 minutes |
| 240lbs | 1 hour 8 minutes | 54 minutes | 40 minutes |
Speed is one factor that determines how fast you can burn 1000 calories on a treadmill. But incline is another amazing way to burn 1000 calories quicker. If you increase your incline to 3% it can reduce your time on the treadmill by 15-20 minutes. Here’s the complete guide to using incline when running on a treadmill.
How Long On A Treadmill To Burn 1000 Calories Jogging
On average, it takes between 1 hour and 1 hour 42 minutes to burn 1000 calories from jogging on a treadmill. A person that weighs 180 lbs would need to jog on a treadmill for 1 hour 32 minutes to burn 1000 calories, but an individual that weighs 220 lbs would only need to jog for 1 hour 28 minutes.
The time it takes to burn 1000 calories from jogging depends on a few factors such as weight, intensity, and duration. The heavier you are, the shorter time it will take to burn 1000 calories because you have more mass that needs to be moved, so you burn more calories (here’s 7 tips to burn more calories on a treadmill).
Similarly, the higher the intensity of your jog, the less time it will take to burn 1000 calories. But the average speed for a jog is around 6-7kph or 3.5-4.5mph. Anything slower would be considered a very fast walk, and anything over 7kph is regarded as a run.
The table below gives you the time you need to jog on a treadmill to burn 1000 calories depending on your weight.
| Body Weight | Time to Burn 1000 Calories Jogging |
| 160lbs | 1 hour 42 minutes |
| 170lbs | 1 hour 36 minutes |
| 180lbs | 1 hour 32 minutes |
| 190lbs | 1 hour 26 minutes |
| 200lbs | 1 hour 24 minutes |
| 210lbs | 1 hour 20 minutes |
| 220lbs | 1 hour 18 minutes |
| 230lbs | 1 hour 14 minutes |
| 240lbs | 1 hour 10 minutes |
| 250lbs | 1 hour 4 minutes |
How Long On A Treadmill To Burn 1000 Calories Walking
On average it takes between 3 hours 38 minutes and 2 hours to burn 1000 calories walking on a treadmill. To achieve this you need to walk on a treadmill at a moderate speed of 3.5mph (5.6kph) on 0% incline. If you increase the speed and incline the time to burn 1000 calories will reduce.
The table below gives you an estimate of how long you need to walk on a treadmill for your weight. However, this doesn’t need to be complete in one session. You can break this up into multiple mini workouts throughout the day.
| Body Weight | Time to Burn 500 Calories Walking |
| 160lbs | 3 hour 38 minutes |
| 170lbs | 3 hour 22 minutes |
| 180lbs | 3 hour 17 minutes |
| 190lbs | 3 hour 4 minutes |
| 200lbs | 2 hour 54 minutes |
| 210lbs | 2 hour 46 minutes |
| 220lbs | 2 hour 38 minutes |
| 230lbs | 2 hour 32 minutes |
| 240lbs | 2 hour 26 minutes |
| 250lbs | 2 hour |
Understandable we don’t all have the time to walk on a treadmill for 3 hours so a great hack to reduce the time on the treadmill is to use incline (full article here). Using incline can dramatically decrease your time walking on the treadmill. Furthermore, it helps build better leg strength in the gluteus hamstrings and lower back.
I recommend if your looking to burn 1000 calories from walking that your break this into smaller walks of around 1 hour. If your looking to burn 1000 calories a day from treadmill walking it will be very time consuming. To lose weight you only need to burn 3500 calories a week so 500 calories a day is a far better option and more likely to happen.
How Far do you Have to Walk to Burn 1000 Calories?
If you walk at a moderate pace of 3.5mph (5.6kph) for around 3 hours you would need to cover around 10 miles (16km) to burn 1000 calories. This would be a very long walk and most people wouldn’t be able to sustain it for that long due to the distance and time commitment.
However, if you walk outdoors then you might find you can burn 1000 calories faster than a treadmill because of the varied terrain and wind. It takes more effort to walk outdoors than on a treadmill indoors. But you will still have to spend hours outdoors walking to achieve the 1000 calories target.
Furthermore, you would need some way for tracking your walk and calculating your calorie consumption rate. A fitness watch or heart rate monitor is going to be the best option and will be the most accurate. Treadmill calorie counters are fairly accurate as long as you program them with your exact measurements and weight.
Can you Lose weight Burning 1000 calories on a Treadmill?
If you use a treadmill every day to burn 1000 calories you would burn around 2 pound each week. The reason, it takes approximately 3500 calories to burn 1 pound of body fat. Therefore, you would be burning a two pound of body fat per week if your treadmill run, jog or walk every day without changing your diet or eating fewer calories.
If you want to regularly burn 1000 calories per day through, it is important that you mix up your routine. This means running, jogging, and walking at different speeds, inclines, and intensities to avoid hitting a plateau. It is also important to focus on proper nutrition and recovery so that you can perform your best and avoid injury. You definitely need at least 2 days of complete rest if you are trying to burn 1000 calories on a treadmill during each workout.
Unless you have a high body fat percentage and are overweight, it is very challenging burning 1000 calories each day using a treadmill. To maximise weight loss and still maintain your energy levels it’s best to burn 500 calories a day using the treadmill and eat 500 calories below your basal metabolic rate. This will help you burn fat while preserving your muscle mass.
If you are overweight and have a body fat percentage (over 25% for a male & 35% for a female) then burning 1000 calories is achievable. However, as you lose weight you might need to drop the hours you are working out. You will become fitter and weight less so you don’t need to continue with the extreme weight loss routine. I estimate around 6 weeks before you can reduce your exercise levels.
What happens if you only have 30 minutes to workout each day on the treadmill, is it enough?
Is it Possible to Burn 1000 Calories a Day?
Yes, it’s possible to burn 1000 calories a day, but it depends on a few factors, including your weight, the intensity of your workout, and the incline of the treadmill. You will definitely burn enough calories to create a large calorie define to lose weight and burn fat. However, it is very challenging to maintain long-term.
With a workout routine as tough as burning 1000 calories daily you will probably lose motivation within 2 weeks. Fatigue will be another problem as your energy expenditure as gone from zone to 100 overnight. Over-exercising on a treadmill can lead to injuries because your body isn’t used to the constant pounding.
The best way to lose weight is still a healthy diet and moderate exercise. This will help you maintain your weight loss in the long term. I suggest a 500 calorie deficit each day 250 from a treadmill workout and 250 from a diet. You can easily maintain this over months and will get far better results than trying to lose weight very quickly.
How to Burn More Calories on a Treadmill
1. Gradually Increase Speed
If you start too fast, you will quickly tire yourself out and won’t be able to sustain the pace. Start at a comfortable walking pace and then gradually work your way up to a faster pace. You don’t need to run at your fastest pace to burn the most amount of calories. Running at a moderate pace that you can maintain day after day is far better than burning out after 2 treadmill workouts.
2. HIIT (High-Intensity Interval Training)
Interval training is a great way to burn more calories on the treadmill. HIIT involves alternating between periods of high-intensity and low-intensity exercise. For example, you could sprint for 30 seconds and then walk for 1 minute. Repeat this cycle for 20-30 minutes. The goal with HIIT is to raise your heart rate to its max then lower it back to a steady rate. You then repeat this multiple times.
3. Set a Realistic Weight Loss Goal
If you want to lose weight, you need to be realistic about your expectations. A common mistake people make is setting an unrealistic weight loss goal. They think they can lose 20 pounds in 2 weeks or 30 pounds in a month. This is not only unhealthy but also sets you up for disappointment. A better approach is to focus on losing 1-2 pounds per week. This may not seem like much, but it adds up over time. And, it’s a sustainable weight loss goal that you can actually achieve.
4. Incorporate Inclines
Incorporating inclines into your treadmill workout is a great way to burn more calories. Walking or running on an incline can help to target different muscle groups and also increase the intensity of your workout. Most treadmills have an incline range from 0-20% and if you’re not using them you’re leaving a lot of potential calories on the table.
5. Use a weight vest
Wearing a weight vest while working out on the treadmill can help to increase the number of calories you burn. The extra weight will make your body work harder, resulting in more calories being burned. A weight vest is particularly effective for those that are using a treadmill for walking. Unfortunately, a treadmill calorie counter doesn’t know you’re wearing a weight vest so you might need a fitness watch to calculate calories burned.
6. Try a Treadmill Workout Class
If you’re looking for a challenge, try a treadmill workout class. These classes are designed to help you burn more calories and tone your body. YouTube is a great place to start because it’s completely free (tip buy YouTube premium so the ads don’t disrupt your workout). A great paid version is Peloton, its very motivating and they have hundreds or thousands of workouts for the treadmill. You don’t need a Peloton treadmill to use Peloton workouts.
How Long On A Treadmill To Burn 1000 Calories Summary
Hopefully I have given you the answer to how long it takes to burn 1000 calories on a treadmill. Its different if you use a treadmill for running, jogging or walking. It takes around 60 minutes when you run on a treadmill. 1 hour 30 minutes when you jog and over an 2 hour and 30 minutes if you walk. It’s not advise to do this every day unless you are obese and need to lose weight quickly.
To maximise calories burned for weight loss and fat burning use a combination of all three methods. Add speed and incline to your workouts and mix up your routine to keep your body motivated and guessing.
