If you’ve been using a treadmill to burn more calories, you might be wondering, how long should you be running to see progress? Is exercising on a treadmill 30 minutes a day enough?

Running on a treadmill for 30 minutes can burn around 350-500 calories. It’s a good number considering the general rule saying that we need to burn 400-500 calories during workouts five days a week.

If you keep this up, you’ll be losing weight, and results should be evident within 3 to 4 weeks.

However, some may need 6 or 8 weeks to see significant developments.

Remember, your caloric burn depends on your gender, current body weight and height.

The type of exercise you do on the treadmill and your speed are also factors to consider.

Let’s understand these further, so you can plan an effective workout that works for your body type and goals.

Is Running on a Treadmill 30 Minutes a Day Enough for Weight Loss?

The answer to this question relies on your body weight and treadmill speed.

If you have a high amount of weight to lose, expect to shed significant pounds within the first or second month.

In the same way, doing a vigorous-intensity activity can help you lose weight faster.

But to give you an idea, let’s say we set your machine at a running speed of 9.6 km/h (or 6 mph).

If you plan to do this pace for 30 minutes, here’s how many calories you will likely burn based on your body weight:

WeightCalories Burned
68 to 73 kg375 kcal
73 to 77 kg400 kcal
82 to 86 kg420 kcal
86 to 91 kg445 kcal
91 to 95 kg465 kcal
95 to 100 kg490 kcal
Over 100 kg525 kcal

Remember that we aim to burn 400 to 500 calories per workout, five days a week.

And from these approximate values, we can say that running on a treadmill with this speed and duration can assist with weight loss.

Calories Burned on a Treadmill 30 Minutes a Day

Does Walking on a Treadmill 30 Minutes a Day Give the Same Results?

Walking is a low-impact exercise and will result in fewer calories burned.

It is still a viable way to lose weight and stay healthy.

But it will likely take longer to see results if you follow the 30-minute workout routine.

What if we walk on a treadmill for an hour? Here’s a guide from Healthline to give you an idea using varying walking speed levels:

Weight3 km/h4 km/h4.8 km/h5.6 km/h6 km/h
60 kg148 kcal177 kcal195 kcal224 kcal295 kcal
70 kg176 kcal211 kcal232 kcal267 kcal352 kcal
82 kg204 kcal245 kcal270 kcal311 kcal409 kcal
93 kg233 kcal279 kcal307 kcal354 kcal465 kcal

Here, we can see that doubling the workout time and doing the brisk walking pace let you burn calories close to a running routine.

It’s good news for people who cannot run daily or do high-impact workouts. Healthline noted that walking on an incline can burn more calories, too.

Here are the values comparing calories burned within an hour of walking at 5.6 km/h on a flat surface and an uphill:

Weight5.6 km/h (flat surface)5.6 km/h (uphill)
60 kg224 kcal354 kcal
70 kg267 kcal422 kcal
82 kg311 kcal490 kcal
93 kg354 kcal558 kcal

Incline walking increases your muscle engagement, resulting in higher calorie burn.

It’s an excellent strategy to consider if you want to make your walking routine shorter yet more efficient.

How can I Make My Treadmill 30 Minutes a Day Workout More Effective?

We now know that walking or running on a treadmill for 30 minutes can help you stay fit and healthy.

But it’s not enough to do this for one day, that’s for sure.

So, once you’ve decided to add a treadmill workout to your daily activities, here are other tips to boost its health benefits.

How to Make Your Treadmill Workout Effective

Be consistent

A 30-minute treadmill run will not make any significant result. But a regular 30-minute treadmill routine will. So, start with a workout schedule and keep at it.

For example, adults need at least 150 minutes of moderate-to-intense physical activity daily for good health.

In that case, you can begin using the treadmill for 30 minutes, five days a week.

Once you get used to this routine, aim for about 250 minutes of exercise for increased weight loss.

You can stay on a 5-day workout week with an upgraded 45-minute to 1-hour plan.

Make sure to allocate a day or two of rest to recover.

Also, do your workout at your most convenient time to make it easier to stick to the schedule.

Spice things up

Don’t settle on doing the same treadmill workout every day.

Add variety to your exercise like walking briskly, trying a steep incline or running at a faster speed.

You can also do high-intensity interval training (HIIT). Try incorporating these treadmill workout variations to help with your weight loss goal.

Also, using other exercise equipment for strength training like ankle weights, dumbbells, and a weighted vest can level up your treadmill routine.

Adding an alternate activity should keep you motivated.

Curious to know if cycling for 30 minutes is enough to lose weight? Then this article may interest you.

Eat right

Keeping the extra pounds off doesn’t mean you have to starve yourself.

After all, a sufficient calorie intake is vital in powering your treadmill workouts.

Moreover, it will be harder to sustain a healthier lifestyle when you feel unpleasant and hungry.

So, stick to enjoying a balanced diet. Also, keep yourself hydrated at all times during exercise.


Any form of exercise is good for your overall health. It can boost your mood, help you with weight management and increase your lifespan.

And so, it is no surprise that walking or running on a treadmill 30 minutes a day is beneficial.

But to reap its rewards, consistency and variety are crucial. Having a training program that suits your lifestyle and fitness level can help make exercising a habit.

Of course, a good-quality treadmill is also key to weight loss and fitness success.