Treadmills are becoming one of the most popular tools in exercise. The gym has treadmills, people have their own treadmills at home, you can even find them at work, and companies like Peloton are now making treadmills easily accessible and enjoyable. But is 30 minutes on the treadmill every day enough?
In general, 30 minutes of treadmill every day is a great way to lose weight, burn fat and increase fitness. On average, you will burn between 350-500 calories depending on your age, weight, height and gender. Furthermore, 30 minutes of treadmill daily will boost your V02 max and improve cardiovascular health.
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Is 30 Minutes a Day on Treadmill Enough to Lose Weight
On average, if you run on a treadmill each day at 6mph pace, you can burn approximately 455 calories. To lose weight and burn fat, you must enter a calorie deficit of 3500 each week. Therefore, 30 minutes on the treadmill each day will assist in weight loss as you will burn approximately 3,185 calories each week.
Nevertheless, your diet improves when you commit to 30 minutes of running or walking on the treadmill each day. The number of calories you consume is directly linked to the amount of weight you can lose. If you eat near to or slightly below your basal metabolic rate and exercise daily on the treadmill, you should lose around 1 pound of weight each week.
If you have a considerable amount of weight to lose at the beginning, for instance, 20-50 pounds, you can expect to double or quadruple that weight loss number in the first month or two. However, over time, your body quickly adjusts and adapts to your daily workout schedule, and your diet and weight loss slow down.
Nevertheless, suppose you consistently use the treadmill daily for 30 minutes and eat near your basal metabolic rate. In that case, the weight should continue to drop, providing you recalculate your numbers and increase the intensity on the treadmill regularly.
How Many Calories Will I Burn in 30 Minutes on a Treadmill
On average, a male that weighs between 180-200lbs running at a 10-minute mile pace can burn 450-500 calories in 30 minutes on the treadmill. A female weighing between 160-180lbs running at the same pace can burn 350-450 calories.
| Weight | Intensity Level (30-minutes) | Calories Burned |
| 150-160lbs | Medium 6mp (10 minute mile) | 375 |
| 160-170lbs | Medium 6mp (10 minute mile) | 400 |
| 180-190lbs | Medium 6mp (10 minute mile) | 420 |
| 190-200lbs | Medium 6mp (10 minute mile) | 445 |
| 200-210lbs | Medium 6mp (10 minute mile) | 465 |
| 210-220lbs | Medium 6mp (10 minute mile) | 490 |
| 220 plus | Medium 6mp (10 minute mile) | 525 |
How Much Time Should You Spend on the Treadmill?
There are many reasons for this treadmill craze. First, they are relatively cheap to buy, considering what you get in return. They can be purchased for as low as $500. However, companies like Peloton and Nordictrack have produced gym-quality treadmills for home use but can cost $2,000 plus.
Second, they are very efficient at targeting cardiovascular conditioning and stamina. 30 minutes on a treadmill can burn more fat and calories than riding a bike for 30 minutes or exercising with weights. But, it really depends on the output your producing on the treadmill. If you’re not working hard on the treadmill, you won’t receive the results.
If you have a treadmill at home or your gym has one, then daily use is the best way to go. You don’t always have to run at your fastest pace, which can become counterproductive to your fitness goals. Instead, create a running or walking program that changes each day’s intensity. Being consistent over weeks and months is the recommended strategy of using a treadmill.
Can You Walk 30 Minutes on a Treadmill and Lose Weight
In general, walking is a low impact form of exercise, especially on a treadmill. You will burn approximately 150 calories in 30 minutes of walking, which can assist towards weight loss, but it will take longer than other forms of exercise.
If you were to walk every day at a moderate pace of 3mph, you would need to walk for 23 days to lose 1 pound of body fat. Suggesting if you have 10 pounds of fat to lose, you would need to walk on the treadmill for 230 days to lose the weight. This is excellent news for someone who doesn’t have the fitness levels to run or exercise.
Walking on the treadmill is a great method to start your weight loss journey and improve fitness, especially if you’re overweight and haven’t regularly exercised in years. As you improve your fitness levels and lose weight, you can increase your speed, burning more calories. Eventually, with consistent effort and daily walking, you will begin to transition into running, whereby the results start to multiply.
If you are not ready to increase your speed and don’t have the fitness level to begin running, you can always increase your time walking on the treadmill. By doubling your walk to 60 minutes, you could burn 300 calories meaning the time to lose weight could be halved.
Therefore, if you could eat a calorie deficit of 500 calories and walk on the treadmill for 60 minutes daily, you could burn 800 calories a day. In 10 weeks, you could lose 16 pounds of body fat or more.
10 Benefits of Running on Treadmill For 30 minutes
Are you looking to exercise more but can’t find the time? Then you might need a little nudge from science. Research from Florida State University has found that exercise is one of those activities that pays off in the long run. The researchers analysed the data from a survey of more than 15,000 people across all 50 states about how often they work out.
The study, published in the Journal of Sport and Health Science, discovered that people who exercised every day on a treadmill had more energy and better mental health than those who exercised just once a week.
1. Treadmill Running Reduces Heart Attacks
Reduce your risk of a heart attack by 30-40% density of oxygen in the bloodstream is increased, which enhances the performance of all organs of your body. The heart muscle can contract with greater force and more efficiently pump blood through the body. Exercise also helps lower high cholesterol levels that contribute to atherosclerosis (hardening of the arteries), heart attack, stroke and peripheral vascular disease.
2. Running Allows you to Manage your Weight
Manage your weight better if you make running or walking on the treadmill a daily habit, The more you exercise, the easier it is to do. You will learn good nutrition skills and be able to maintain your weight loss. You will learn to avoid triggers that cause you to eat for emotional reasons. (Looking to lose 10 pounds in a month? Here’s 7 tips to help you).
3. Lower Cholesterol after Running
Have a lower blood cholesterol level which reduces the risk of heart disease. The more you exercise, the lower your blood cholesterol levels will be. Also, regular aerobic exercise helps to raise HDL (good) cholesterol and improve triglyceride levels.
4. Reduce Type 2 Diabetes
Lower the risk of type 2 diabetes and some cancers by increasing insulin sensitivity which means the body uses glucose more efficiently. Exercise also helps to lower blood pressure and glucose levels, so you are less likely to develop type 2 diabetes.
5. Running can help Reduce Strokes
Reduce risk of stroke by 50% regular physical exercise has been proven effective for reducing the risk of stroke. It can decrease your high blood pressure improve your cholesterol profile.
6. Treadmills can Strengthening Bones & Muscle
Have stronger bones, muscles and joints and a lower risk of developing osteoporosis Exercise increases the level of calcium in your bones, And can improve your bone density. The more often you exercise, the stronger your muscles become and the less likely you are to injure them.
7. Running Frequently Tones your Body
Tone up if exercise is an important part of your life it will motivate you to stick to other healthy habits. The endorphins released during exercise will put you in a good mood and help to relieve stress. You will learn to cope with stress in a positive way.
8. Regular Treadmill Workouts Reduce Stress
Feel better exercise is the best antidepressant and anti-anxiety medicine available. When your body is under physical stress, it releases endorphins that are natural painkillers. They eliminate the discomfort and induce a sense of well-being and euphoria.
9. Healthy Immune System
Less likely to catch colds, regular exercise enables your body to cope with the physical challenges of stress, cold weather and illness. This reduces the risk of contracting certain cold viruses (enteroviruses).
10. Running and Treadmills will Make you feel Attractive
Look more attractive Exercise will help you look more toned, tanned, rested and confident. It will give you a healthy glow and a self-esteem boost. Negative body image can cause people to withdraw from society, leading to depression.
How Long Should I Run on a Treadmill
The amount of time you spend running on a treadmill depends on your individual goals and fitness level. If your goal is to maintain general health and fitness, then 30 minutes of running on the treadmill every day can be enough.
However, if you want to build strength and endurance or prepare for a race, then you may need to increase the duration of your runs. Consider adding an extra 5-10 minutes each week, or increase the speed and/or incline of your runs.
If you want to lose weight and gain fitness then you should commit to running on the treadmill 4 or 5 times each week. Normally it takes the average person around 3 weeks to get use to this volume of running. I would continue for 12 to 16 weeks depending on your goals and fitness levels.
How Fast Should I Run on a Treadmill
Most people run at a speed of 3-4 mph on the treadmill. However, this varies depending on your fitness level and goals. If you are just beginning to run, start at a slower pace (2-3 mph) and gradually increase your speed as you become more comfortable with running.
To achieve a 10 minute mile time you need to run at a speed of 6 mph, whereas to achieve a 5 minute mile you need to run at 12 mph. If your goal is to increase speed and endurance, then try varying up your speeds and using an incline setting on the treadmill to challenge yourself.
To discover the average 1 mile running time for your age, gender and speed check out this article.
What is the Best Way to use a Treadmill
To get the most out of your treadmill workouts, mix up your speed and incline settings and keep track of your progress. Remember to warm-up before beginning each session (at least 5 minutes) and cool down (bring your heart rate down to normal) to prevent injury.
High intensity interval training (HIIT) is one of the most popular treadmill workouts. HIIT session are great on treadmills because most treadmill allow you to build a plan before your run. You just run and the treadmill will automatically change the speed and incline.
Additionally, another great way to use a treadmill is during a circuit training exercise. For example, run on the treadmill for 5 minutes in-between other exercises like press-ups, sit-up, burpees, etc.
What Muscles Does a Treadmill Target?
Running on the treadmill is great for working out your lower body. Treadmill running activates and strengthens your
- Glutes
- Hamstrings
- Quads
- Calves
- Cord/abs
Furthermore, you arms, shoulders and upper and low back are also activated during a treadmill workout. You can practically work every muscle in the body on a treadmill. Treadmills will make your muscles leaner and fitter. If you use a treadmill on an incline you could even build leg muscle.
💡Top Tip: Wearing a weighted vest can increase weight loss and build muscle even if you walk on a treadmill. The additional weight is great for people looking to lose weight but aren’t fit enough to run for long periods. Check out my top weighted vest for treadmills.
Is 30 Minutes On The Treadmill Everyday Enough Summary
Studies and research strongly agree that exercising every day boosts mood, improves health and assists in weight management. Therefore, 30 minutes of treadmill every day is well worth it. Not only will you lose weight in the process, but you will increase your life span.
Exercising daily is responsible for thousands of health benefits. It combats and protects against serious illness and is the single most powerful natural drug we can give our bodies. If you can be consistent and make running or walking on the treadmill part of your daily routine, you will benefit immensely.