Burn 300 calories in 30 minutes with a treadmill

burn 300 calories

The treadmill is the ideal way to burn calories faster. According to your body shape running between 10 to 20 mph for 20 minutes without any rest can burn up to 200 to 300 of your extra calories. Besides, running on a treadmill improves sleep quality and strengthens bones.

So you want to know how to burn 300 calories in 30 minutes with a treadmill? When you daily run or walk on a treadmill, you are not only losing extra calories but improving your overall health. The 3-12-30 is an aerobic exercise that works for many people and is within the perfect energy expenditure for almost all adults. But because of the intensity, this workout isn’t recommended for older adults or people with obesity and any chronic illness. But here’s the safest way to try the 12-3-30 workout without posing any health risks to your health.

Don’t get fooled by the treadmill

People think that the treadmill is the safest way to exercise, but you might get hurt if you aren’t careful. Besides, there is no significant difference between it going uphill. But on the treadmill, you don’t have to protect yourself by taking a walk on the road.

A 30-minute mountain walk seems extremely difficult, but a 30-minute treadmill walk gives you a little confidence.

Adjust the number according to your comfort and experience. Don’t incline instantly, or you don’t need to start at 30 minutes. Start with 3 mph as it’s reasonable. You can even slow down the duration of your workout.

Start with a flat treadmill and then go higher 0-3-30 until you become more and more comfortable incline higher. In addition, there is no need to go straight to 12 as you can slowly increase your incline. Try increasing 10-20% per week. 

Start with a flat surface

Start with walking, interval training, or jogging if you are about to start your exercise routine journey as a beginner. Don’t try going up a hill instantly. Firstly, make yourself comfortable with a flat surface and progress to the uphill. Getting started with going uphill can result in a severe injury.


Increase your incline gradually

Start at the easy level and slowly start increasing the incline. Gradual increases always work, whether it is about improving the intensity of a workout or increasing mileage.

The 12-3-30 workout starts with a 12-degree incline, so experts recommend starting it with a 4-degree incline. Without stressing your body, increase the angle up to 12 degrees over 3 weeks.

 Avoid doing it regularly

No matter what routine you are following, the rule is to give yourself a recovery day or alternate it with another activity to avoid the injury rate.

The purpose of telling you this isn’t to discourage you from doing exercise daily but at least not the same exercise. Take a day off from this exercise and do alternative light activities like cycling, swimming, or anything you enjoy.

Mix it up with stretch and strength exercises

Our posture while walking uphill can pressure our calf muscles, lower back, Achilles tendons, plantar fascia, and hamstrings. Doing the incline exercise daily can increase the rate of injury that can disturb your daily life.

Experts recommend doing core strengthening and stretching exercises to avoid the injury risk to avoid such injuries. 

Try low-impact workouts

If you want to be in good shape and get back into a regular cardio routine after a long quarantine time, then try out low-impact workouts. Brisk walking, cycling, cross-training, and cycling are even safer.

These are the ideal workouts for building cardiovascular endurance and starting an exercise routine. This exercise routine doesn’t have a lot of impacts as it goes easy on our muscles, tendons, and joints.

To avoid injury, try doing the 12-3-30 treadmill workout 3 days per week and these low-impact workouts the other day.

Is burning 300 calories in a workout healthy?

Calories burning exercises are a great way to control obesity and weight gain. Regardless of your weight, a 300-calorie workout can be an extremely beneficial way to improve heart health.


Final words

Even following all the guidelines mentioned above, don’t do this workout daily. Instead, try incorporating other low-impact exercises into your routine. If you are willing to get the most benefits from exercise, like muscle toning, weight loss, and many more, tries to find a program that you can stick to.

That means you have to look for a safe exercise routine that has a lower risk of injury, and the main thing is that you should enjoy doing that. If you are sticking to a routine, you don’t like, then you will burn out mentally in a few days.

If you are trying out the above 6-3-30 incline treadmill workout, drink water, wear proper shoes, and stretch before and after the workout.

Ensure the stretching of muscles, especially legs, where you will feel more tension like hips, calves, Achilles tendons, hamstrings, and glutes. 


How many calories do 30 minutes of treadmill burn?

While you are walking briskly, the treadmill should be at a speed of 4 feet per minute. A person with 125 pounds can lose 150 calories if doing brisk walking at 5mph. A person weighing 190 pounds can lose 222 calories from it. In the case of walking at a relaxed pace, you will not burn the calories you are trying to. 

Will burning 300 calories per day on a treadmill help me lose weight?

Doing exercises that can burn 300 calories will benefit your body, including weight loss. You will notice the control in your sugar levels, blood pressure level, weight loss, and improvement in your heart health. 

How long will it take to burn 300 calories on a treadmill?

It depends on the intensity of the workout and the volume of your physical activity. In the case of a 12-3-30 exercise, you can lose 300 calories in 30 minutes. In the case of walking for 155 pounds, a person walking at a 3.5 MPH pace will lose 300 calories in one hour. If you are traveling at 5 mph, you will be able to lose 300 calories in 50 minutes.


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Are treadmills good for weight loss?

Are treadmills good for weight loss?

If you have already used or bought one, you will know how it benefits you in reaching your goal. In case of unsuitable weather, it can assist you in achieving your 10,000 steps daily target. It’s undoubtedly a perfect exercise machine to nail your indoor run. To supercharge your running, you can pair it with headphones.

Here are some basics of how treadmills are good for weight loss:

HIIT (High-Intensity Interval Training)

This training involves the alternating steps of high-intensity exercise and rest. A study conducted in 2017 states that HIIT workouts can be beneficial in burning calories and reducing body fat in a small interval.

The main concept is to work hard for smaller periods and rest for a while between these high-intensity exercises. It’s very effective for weight loss as it burns many calories. In addition to returning to the resting state after a HIIT routine, your body metabolizes body fat for energy.

Here are some steps to do HIIT on a treadmill:

  • Set the treadmill flat. To warm-up, your body walks at 2mph for about 5 minutes.
  • Run 10 mph for 30 seconds.
  • Walk at 4 mph for 40 seconds.
  • Repeat 8 to 10 times.
  • Walk at 2mph for 5 minutes to get rest.


Find your fat-burning zone

A treadmill workout to accelerate your weight loss works at your fat-burning heart rate. That’s the zone in which you can burn maximum calories per minute. To find your fat-burning zone, firstly calculate your max heart rate. It’s the maximum time your heart will beat in 1 minute of exercise.

fat burning

This way, you will have all the information about how hard you have to work to benefit from weight loss. A personal trainer can help determine heart rate and ideal speed for the most favorable weight loss.

Get out of your routine

Another good weight loss strategy for weight loss is switching your routine. You can do it by changing your workouts every time you possibly can. Here are some benefits of switching your routine:

Reduces injury risks

It’s stressful for the joints to repeat the same workout every day. The same workout increases risk due to overuse and can set you back.

Avoid a training plateau

To get the best results, you have to challenge your body. The more you follow a specific workout, the slower you will get results.


Prevent boredom

By bringing changes to your workout plan daily, there are more chances that you will stick to your workout.


End Words

Using treadmills for cardio exercises is an excellent way to burn more calories and lose weight. If you aren’t sure which type of treadmill workout will benefit you, then talk to a personal trainer. He will create a customized weight loss training program for the best possible results by working with you.

You can also combine your treadmills workout with strength training as both exercise forms are beneficial in supporting health and weight. If you aren’t doing exercise for a long period, talk to your doctor before getting started.









Best Treadmills for Home

There might be features such as phone connectivity and durability, but the most important things to consider for a home setting are the dimensions and folding to take up less space. Treadmills at home are also a very good for weight loss. We recommend some great workouts for general fitness.

In order to understand what features you will need, there are some functional things that can persuade you. If you are starting out, you want to make sure that it can take on your ability to run slowly and get your balance.

Running surface dimensions
The minimum dimensions of the running surface are 40×120 cm. In fact, recent studies have noted that a treadmill with a running surface of less than 40×120 cm is less safe and can cause falls and injuries. So be wary of products with a running surface of less than 40x120mm which could be dangerous.

It is important that these devices are of good quality to prevent the impact of the stride when walking or running overloading the knee and ankle joints or the back. This is where a more expensive treadmill can make the difference. The more robust the treadmill turns out to be and performing like a commercial treadmill.

Engine power
An important characteristic for any treadmill is the power. This is advertised as HP. Don’t worry too much about the maximum power, but rather the continuous one. A good treadmill that offers high performance and lasts over time.  Continuous power is generally between 1.5 and 2.5 HP. This means a speed of up to 16-20 km / h, values that few can reach in racing and even less to hold up for a long time.

Full speed

Maximum inclination

However, there is another factor to consider too. Consider not only the structure but the performance achievable with your treadmill and, above all, its final price. There are two types of treadmill on the market, electric and magnetic.


Electric treadmill

Probably the most common type. This is because of its more effective and at the same time more practical use for a workout. That’s why it is this type of treadmill is used in gyms.

Compared to a magnetic version, it’s price is higher. However, it has a longer life span and certainly higher performance, and it can be able to support higher weights as well.  But the most important thing is that the electric treadmill can perform frequent and intense training sessions. As you progress with your running, having a treadmill that offers a more comfortable and harder session is a good investment for the future.

This type of treadmill often includes several preset training programs, the ability to train according to a goal and to carry out tests to assess the user’s fitness state. 


Magnetic treadmill

The magnetic treadmill is very different from the electric one. This is because, unlike the electric one, the magnetic one does not have an internal motor. That’s mean that its belt move working only goes for the strength of the user’s legs alone.

Furthermore, the performance of this type of treadmill is lower than that of the electric type. For this reason, this treadmill model is more suitable for those looking for a walking or for those who do not want to dedicate themselves to intense running sessions.

The price of this type of treadmill is clearly much lower than that of the electric treadmill too.

So, this could be the perfect right choice of those have a limited budget.  The weight and dimensions of this treadmill are smaller than the other type, and it is therefore better if you do not have enough space in the house.


What are the 3 best treadmills to buy?

Below you will find the list of those that, in our opinion, are the best 5 treadmills that are on the market.


Sunny Health and Fitness SF-T4400 Folding Treadmill
This treadmill offers 3 levels of variable incline and speed, which can be set easily and manually, ranging from 0.5 to 9 mph.

It is an excellent treadmill because it also offers various options to be adapted to any type of fitness.

It also has an integrated LCD screen and a convenient holder for a tablet or smartphone. Moreover, it is very easy to fold, so you will have no difficulty in storing it.

The coolest thing about this treadmill is that, despite having the same technology as many other great treadmills, this one comes at a really good price.


Horizon Fitness T101
Surely this treadmill is one of the best especially thanks to the excellent value for money. But also, because the bridge of this excellent fitness machine has been designed to cushion the run, helping to prevent pain or possible joint fractures.

It also reaches a top speed of 16 km / h and is great for both beginners and those who are already an expert in running.

Among the additional features, this treadmill offers several features such as built-in speakers. You can also get more value from Bluetooth connectivity and a stand that allows you to stream from your tablet or smartphone.

In addition, the integrated LED display will give you all the information regarding heart rate, heart rate, calories burned, distance traveled and time elapsed.


NordicTrack Commercial 1750


This type of treadmill is an excellent choice, also and above all, for those who are already an expert in running. In fact, the treadmill in question offers a maximum running speed that even reaches 19 km / h and different inclination or descent options to be able to choose every time you want to train, always different challenges.

Included in the price are on-demand lessons that you can use by downloading the iFit app. Thanks to this app, you can simulate routes involving places around the world, also choosing the speed and inclination of your route. The subscription is free for 1 year and will also give you access to NordicTrack guided workouts.

5 Effective Treadmill Workouts

Treadmills are the ideal exercise machines for people willing to start their fitness journey. Treadmills are easy to use and put less stress on the body than other workouts. Experts recommend doing treadmill workouts at least 5 times a week for an average of 30 to 60 minutes.

If you are short on time or don’t like spending a lot of time on workouts, you can still lose a lot of calories. Here are some effective treadmills workouts that will help you stay healthy.


  1. Slow Walk


Establish a baseline for a slow walk. Do this walk as a casual stroll at a steady speed for about 15 minutes. Try out the 2.3 to 3.5 baseline depending upon how often you walk, how comfortable you feel, and the length of your legs. Your 15 minutes treadmill walk at a consistent pace is also considered a workout.


If you are a runner, then set it to your jogging speed which will be faster. Pick the speed according to your capacity in which you can easily walk for at least 30 minutes. Remember, the speed varies from day to day depending upon how tired or energetic you are.


  1. 30-second Sprint intervals


While doing this speed, workout time will fly, and you will be soaked in sweat at the end of the workout. If it’s your first time doing speed work, make sure you are following the rules of speed training.


  • Set the incline of your treadmill at 1%. Start the workout by walking at a slow but steady pace for around 2 minutes. Warm-up your body with easy jogging for about 5 minutes. Try to be at a conversational pace. It will make your muscles warm and blood pumping, prepared for a workout.
  • Slightly up the pace to heavy breathing for 30 seconds. Recover from it with 90 seconds of easy jog.
  • Repeat the sprint and recovery intervals 9 more times, and it will be 18 minutes in total.
  • Finish the exercise with a 4-minute easy pace; cool down jog, or maybe a brisk walk.


Treadmill total time: 30 minutes

exercise treadmill

  1. Sidestepping workout 


In this workout, there is a combination of running and walking, and to work your quads and glutes, walk with some gold old side shuffles.



  • Set your treadmills at 1% incline. Warm-up your body by walking at an easy and steady pace for 2 minutes. Continue to warm up the body by easy jogging for about 5 minutes.
  • Return to your easy walking pace, and then turn your body to the side once you hold on to the side rail. Side shuffle your feet after getting into the low squat position. Don’t try to be overconfident and cross one foot over the other. Continue your side stepping for at least 30 seconds and then return to walking forward.
  • Lift your pace to a conversational and easy running pace for 2 minutes. Bring the pace down to walking to do side shuffles on the side.
  • Continue it with 2 minutes of easy running pace and at least 30 seconds of side shuffle till you complete your 20 minutes. Alternate your sides according to the time.
  • End the exercise by doing a 5 minute cool down at an easy rate.


Total treadmill time: 30 minutes


  1. Walk the Hills/ Run the Flats


If you like to alternate between walking and running, this is the ideal workout. This treadmill workout will work your glutes with the hills.


  • Start this workout by warming up your body by brisk walking or easy jogging at a 1% incline.
  • Walk for 1 minute by increasing the incline to 2 minutes.
  • Lower the incline again to 1% and run at a slow pace for 1 minute.
  • Walk for 2 minutes by increasing the incline to 3%.
  • Lower the incline to 1% and run at an easy pace for 3 minutes.
  • Walk around 3 minutes by increasing the incline by 4%.
  • Again low the incline to 1% and run at a pace for 4 minutes.
  • Finish the exercise with a five-minute brisk walking and easy jogging.


Treadmill time: 30 minutes

fat burning

  1. Calorie-Blasting Pyramid Workout


This workout is highly beneficial in burning many calories and accelerating weight loss. This treadmill workout combines walking and running intervals. Start the exercise by doing a 3 minute warm-up of brisk walking. Set the treadmill at a 1% incline and follow the following gap:


  • 30-second medium speedrunning/30-second walk
  • 1-minute medium speed running/1-minute walk
  • 2-minute medium speed running/1-minute walk
  • 3-minute medium speed running/1-minute walk
  • 4-minute medium speed running/1-minute walk
  • 3-minute sprinting /1-minute walk
  • 2-minute sprinting /1-minute walk
  • 1-minute sprinting/1-minute walk
  • 30-second sprinting /30-second walk


Finish the workout with a 2-minute cooldown of easy jogging and brisk walking.


Total treadmill time: 30 minutes.



Treadmill workout’s health benefits


As compared to regular exercises, treadmill workouts are far more beneficial. Treadmill workouts benefit heart strength, decrease insulin resistance, and accelerate weight loss. Even when we compare walking and running on a treadmill with some simple workouts, it puts less stress on our bodies. For heart and blood pressure patients, the latest treadmills come with a feature to monitor blood pressure and heart rate.


This feature benefits in determining the level of exercise they can easily handle and tell them when to stop. Treadmill workouts are ideal for diabetic patients. For type 2 diabetic patients, it is vital to control the insulin levels in the body, and treadmills play a vital role in encouraging diabetic patients to exercise regularly.


According to a study in the Indian Journal of Clinical Biochemistry, daily exercise benefits in maintaining blood sugar level in diabetic patients that aren’t dependent on insulin. The ideal way to control the sugar level is by daily exercise with a controlled diet.


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