The treadmill has been my favourite indoor exercise equipment. It is very convenient to use especially during days when I don’t feel like hitting the gym or going for a run outdoors. But how long does it really take to burn 1000 calories on a treadmill running?

To burn 1000 calories on a treadmill, a person needs to run for about an hour or a distance of approximately 9.66 kilometres. However, it is important to note that burning calories on a treadmill is greatly dependent on several factors. These factors include a person’s weight, distance and speed.

Read on to learn more about how to lose weight by burning a thousand calories on a treadmill, the factors that affect calorie burning, and some helpful tips on how to burn more calories on a treadmill.

How Far Should I Run To Lose 1000 Calories on a Treadmill?

Generally, an average individual runs on a treadmill with a speed of 9.66 kph. This means that it would take around one and a half hours or a distance of approximately 9.66 km to burn 1000 calories. If you boost your speed then it will take less time to burn 1 kilocalorie.

As already mentioned, burning calories on a treadmill is greatly dependent on factors like your weight, speed and distance. Heavier people will burn more calories compared to lighter individuals at the same intensity and speed.

In the same vein, a fitter person will burn fewer calories than a person in poor shape. The reason for this is that physically fit people seem to become more efficient at using energy.

If you are curious about how you should be running on a treadmill, below is a table that shows the distance and time it takes to burn 1000 calories on a treadmill running at 9.66 kph depending on your weight.

WeightTime For Moderate Intensity (9.66 kph)
81.65 kg1 hour 12 minutes
86.18 kg1 hour 10 minutes
90.72 kg1 hour 6 minutes
95.25 kg1 hour 2 minutes
99.79 kg60 minutes

What Are the Calorie Burning Factors?

Calorie burning is unique to each person. That is why it is essential to know the factors that affect your treadmill workout to achieve your fitness goal.


Your weight is a big factor in burning 1000 calories on a treadmill. If you are on the heavy side, then you are more likely to burn calories faster. For instance, a 100-kg person will burn more calories exercising than a 70-kg person.

However, it is also important to note that though bigger people may tend to burn more calories faster, they also get easily exhausted faster.

This means that even though they only need to run a shorter distance compared to lighter people, their bodies need to work hard or even harder to achieve burning 1000 calories on a treadmill.


Another important factor to consider when you are trying to burn 1000 calories on a treadmill is the speed at which you are running or walking. The quicker your pace, the faster you can burn calories. So running on a treadmill will give you less time to burn 1000 calories compared to if you are just jogging or walking on it.


When it comes to burning calories on a treadmill, distance and speed are correlated with each other. So you need to decide which one to prioritize between the two. If you run slower, then you need to run farther if you want to achieve your fitness goal.

The distance you have to run also depends on your body weight. Slimmer individuals need to run on the treadmill at a much greater distance to burn 1000 calories compared to the bigger, out-of-shape persons.

How to Burn More Calories on a Treadmill

Whether you want to lose weight or burn 1000 calories on a treadmill, there are some things that you should know in order to attain the goal that you want for your body. Below are some effective ways how to burn more calories on a treadmill.

High-Intensity Interval Training (HIIT)

If your goal is to lose weight and burn more calories faster, then you should try doing interval training on your treadmill. HIIT is perfect for all levels of runners who want to take their fitness journey to the next level. Doing HIIT can help you burn more calories than other forms of exercise in just a short period.

For instance, you can do a 30-second sprint and then run for 1 minute. Do this cycle for 20 to 30 minutes and repeat it several times.

Slowly Increase Treadmill Speed

It is better if you start at a relaxed running pace and then just slowly shift to a faster one. The most important thing is that you run at a moderate pace that you can sustain daily rather than getting tired easily after two treadmill workouts.

Never try to run your fastest if you know you cannot maintain each treadmill workout regularly. Consistency is the key to a great treadmill workout so you must not force yourself to go fast immediately.

Add Inclines

Adding inclines to your treadmill routine will help you burn more calories. This is because your body works harder when your run in an inclined position. It also stimulates more muscles, which helps in building leaner muscle mass. Remember to make use of the incline feature of your treadmill to give your body a more intense workout and help burn more calories faster.

Set a Practical Fitness Plan

Losing weight or burning more calories can be very challenging. Do not make a workout plan that you cannot commit to. One of the main reasons why people fail to achieve their weight goal or overall fitness goal is because they tend to set unrealistic goals for themselves.

Most people assume that if they do a certain workout, they will lose this certain amount of weight and they feel bad when they do not see any improvement right away. It is better to have a sustainable fitness goal by starting slow and not always counting the numbers.

Setting high expectations and getting disappointed can be very unhealthy. Set a practical fitness plan for yourself that you can stick with.


In terms of burning calories, a treadmill may be your best buddy. Burning 1000 calories on a treadmill will greatly depend on your weight, speed, distance, and fitness level. A treadmill can be of great help to your fitness goal only if you know how to effectively use it.

We also wrote about how many calories you can burn in a 20-minute elliptical session which you can use as a comparison with a treadmill workout.

Is burning 1000 calories on a treadmill good?

Burning 1000 calories on a treadmill daily is good if you are an active and healthy person. However, working out strenuously to lose weight fast is not a healthy habit. Make sure you set a realistic goal that you can sustain and avoid exercising vigorously just to speed up weight loss.

How much does one hour on the treadmill burn?

The calories burned in one hour on the treadmill greatly depend on your weight, distance and speed. Running on a treadmill for an hour at 9.66 kph will burn 1000 calories.