2 Hours On a Treadmill Burns How Many Calories | Detailed Explanation

We all know that treadmills for calorie burning are one of the most effective strategies to maintain a healthy body. However, the confusion is that 2hours on a treadmill burns how many calories?

In this article, we are covering all the aspects of calorie burn on a treadmill.

Treadmills are multipurpose workout equipment that can assist you in burning calories, losing body fat, and toning your muscles.

The treadmill is a very popular form of aerobic exercise. Apart from being a diverse cardio machine, a treadmill can aid in weight loss if that is your objective.

The treadmill exercises your body’s major muscle groups.

Diverse Techniques for Losing Weight on a Treadmill

Interval training at a high rate of speed (HIIT)

High-intensity interval training (HIIT) consists of alternating sets of vigorous exercise with periods of rest.

The objective is to work really hard for brief periods of time and then rest in between high-intensity bursts of exercise.

This burns a lot of calories and aids in weight loss.

Additionally, you can extend the duration of each high-intensity set. It is preferable that rest intervals are at least double the length of high-intensity periods.

The intervals of 75/60/30 seconds

This strenuous interval workout begins with an excellent warmup to prepare your body.

Jog at a comfortable pace of 5.0 to 6.5 mph for one minute at each of the inclination levels of 1.0, 2.0, and 3.0.

After warming up, return to inclination 0 but increase your speed by 1.0 mph.

Further, take a fast 30-second walk at a 1.0-degree slope.

During this, you must hydrate thoroughly before beginning your workout.

2 Hours On a Treadmill Burns How Many Calories

Hike of 10-20 Minutes

This workout is all about increasing your incline to simulate a steep hike.

It is quite similar to the 12-3-30 TikTok workout.

The increased incline needs additional strength and places additional strain on the calves/lower legs.

As a result, avoid doing too much too quickly.

Related: What Does Manual Incline Mean On a Treadmill?

Determine your optimal fat-burning zone

Exercising on a treadmill at your fat-burning heart rate can aid in weight loss.

To determine your fat-burning zone, you must first determine your maximal heart rate.

Some individuals may enter the fat-burning zone at 55% of their maximum heart rate, while others may require an increase to 80%.

It varies according to a variety of characteristics, including gender, age, exercise level, and medical issues.

Additionally, you can enter your fat-burning zone by running at a slower treadmill speed.

A personal trainer can assist you in determining your appropriate speed and heart rate for weight loss.

Hike of 10-20 Minutes

Include hills

Add hills to your treadmill workout to increase the difficulty.

Walking quickly or running at an incline burns more calories than jogging flat out since your body is forced to work harder.

Moreover, it activates more muscles, which aids in the development of lean muscular mass. This aids in weight loss since muscle burns more calories than fat.

Generally, the average jogging speed is between 4 and 6 mph. You can raise the speed or duration of this workout to make it more difficult.

Effective Ways to Burn Calories on a Treadmill

Calories Burned While Running on A Treadmill

By increasing your pace and beginning to run, you can boost your weight loss efforts and push the scale down a notch.

A person weighing 125 pounds and running steadily at approximately 5 miles per hour on the treadmill can burn approximately 247 calories in half an hour.

That is considerably more time than you would spend walking on a treadmill.

Effective Ways to Burn Calories on a Treadmill

Calories Burned While Walking on A Treadmill

Walking at a leisurely pace of approximately 3.5 miles per hour on a treadmill can be called a low-intensity workout.

A person who weighs approximately 125 pounds and walks slowly and steadily on a treadmill for 30 minutes should expect to burn approximately 125 calories.

While someone weighing more than 125 pounds will burn more calories.

This depends on their weight, using a treadmill for half an hour at a light level is not very beneficial.

It has a negligible effect on total weight loss unless you devote at least an hour each day to it.

How long should a person walk on the treadmill?

Ideally, 300 minutes of treadmill walking per week would provide numerous health benefits, including weight loss.

This objective can be accomplished by walking 43 to 44 minutes every day. This will assist you in burning 1 kilo every week.

However, if you have just begun your weight loss quest, begin with 20 minutes every day.

The timing can be adjusted to suit your level of fitness.

Begin with five or ten minutes and gradually increase the length of time spent in each session.

How to Increase Calorie Burn While Running on a Treadmill

If you truly want to push yourself and make the treadmill a helpful tool for weight loss, you may want to go beyond running.

If you can sprint at a rate of 10 miles per hour for 30 minutes with a few seconds of rest in between. You can burn about 500 calories per session.

Of course, the key is to be consistent with your treadmill workout efforts for weight loss.

To maximize your treadmill calorie burn, stick to medium to high-intensity exercises with occasional high-intensity interval sprints.

Increase Calorie Burning on a Treadmill- using a Simple Rule

Extending the duration of your workout will also help you burn more calories, but keep in mind the “10% Rule:”

Increase your weekly walking or running distance by no more than 10%.

By following this approach, you can avoid overextending your muscles and instead build endurance over time.

Increase Calorie Burning on a Treadmill- using a Simple Rule

hours on a treadmill burns how many calories?

Exercises performed on a consistent basis are critical.

Your treadmill will assist you in building muscle while you lose weight. It can burn between 700 and 1000 calories per hour.

Naturally, the more intensive the workout, the more energy you’ll burn.

While running on a treadmill for two hours a day will help you lose weight to a considerable amount.

It is more vital to incorporate cardio and strength-building workouts into your routine in addition to a nutritious diet.

While exercise is an essential component of a healthy lifestyle. But too much of it can be detrimental.

A daily workout of two hours should be plenty if you are generally healthy and strong.

For a 130-pound woman, running on a treadmill for two hours at a pace of 6 miles per hour; a 10-minute mile burns approximately 1,080 calories.

For males, depending on their weight and walking speed, two hours of speed walking can burn between 480 and 888 calories.

Factors Affecting Calorie Burn on the Treadmill

Each person is unique, and a variety of factors influence how many calories the body burns during exercise and at rest.

On the treadmill, the quantity of calories burned per mile or kilometer is determined by:


The more trained your movement is, the more calories you will burn over a given distance.

Certain speeds are more natural and efficient for your body, and this varies by individual.

Running can be more efficient than walking quickly or employing a racewalking method at greater speeds.

Clinging to the handrails

If you cling to the rails when walking or running on the treadmill, you will likely burn fewer calories.

Treadmill calorie counters do not account for handrail grabbing. Thus, if you are grasping the rails, you will burn fewer calories.

Clinging to the handrails

Intensity of exercise

The more effort your heart and lungs put in, the more calories you burn.

Your heart rate or pulse can be used to determine the intensity of your exercise.

Additionally, you can use a rating of perceived exertion (RPE) scale. It is a straightforward approach for quantifying how hard you feel when you are working.


By covering the same distance in less time, you’ll burn more calories as a result of the increased intensity.

Additionally, when you exercise at a higher intensity, you will burn more calories for a longer length of time following your workout.


It takes calories for your muscles to move your body mass over a mile or kilometer.

The most critical factor is body weight. The more calories burned every mile or kilometer, the heavier you are.

Also Read: Can You Lose Weight By Running On a Treadmill


Treadmill activity, being a sort of aerobic exercise, is a fantastic way to burn calories and lose weight.

If you’re unsure about the optimum form of treadmill workout for you, see a certified personal trainer.

They can collaborate with you to design a treadmill weight loss program that is suitable for you.

You must combine treadmill workouts with strength training for optimal results.

Both of these types of exercise can aid in weight loss and overall wellness.

If you’re new to exercising or haven’t exercised in a while, consult your physician before beginning a new fitness plan. Alongside, it’s better to consult to know that 2 hours on a treadmill burns how many calories according to your body and weight.

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