Updated 09/01/2025

If your goal is calorie burn, a treadmill is one of the most effective and versatile tools you can use. With the ability to adjust speed, incline, and duration, treadmill workouts can be tailored to your fitness level and steadily progressed over time.

In this guide, we’ll cover:

• How treadmill walking and running burn calories.
• The calorie-boosting benefits of incline training.
• How to balance speed and incline for maximum effect.
• A structured treadmill workout you can try today.

Walking on a Treadmill: Simple, Effective, Low-Impact

Walking is one of the easiest and most accessible calorie-burning activities. It’s low-impact, safe for most fitness levels, and proven effective. According to Harvard Medical School, a person weighing 155 pounds can burn around 150 calories in 30 minutes of brisk walking at 3.5 mph¹.

With a treadmill, you control the pace and conditions — no weather interruptions or uneven terrain. Plus, you can adjust incline and speed as your fitness improves.

Get started with iFIT Beginner Walking Programs, which guide you step by step on your NordicTrack treadmill.

Incline Treadmill Training: Your Secret Weapon

Incline is your secret weapon for calorie burn. Walking uphill forces your body to work against gravity, activating your glutes, hamstrings, quads, and calves more than flat walking². The result: you burn significantly more calories.

One study in the National Library of Medicine found metabolic cost increased by 52% at a 5% incline and 113% at a 10% incline compared to flat walking³.

• Beginner tip: Start at a 1–3% incline⁴.
• Intermediate: Work in 5–8% intervals.
• Advanced: On NordicTrack incline trainers like the X24 Incline Treadmill, you can climb up to 40% incline for maximum calorie burn.

Learn more: Incline Treadmill Benefits: Why It Works Better Than Flat Walking.

Treadmill Speed and Incline: Striking the Balance

Calorie burn increases when you combine speed and incline. Instead of steady walking or running, alternating between faster speeds and steeper inclines keeps your body challenged.

A study in the International Journal of Obesity found that HIIT treadmill workouts with incline increased calorie burn by up to 28% more than steady walking⁵. Another small study in the National Library of Medicine showed HIIT also improves cognitive function after just one session⁶.

To make the most of speed and incline on a treadmill:

• Mix speed and incline for variety and intensity.
• Use short, repeatable intervals to stay consistent.
• Balance effort with recovery phases to avoid fatigue.

Follow along with structured trainer-led programs like these iFIT Treadmill HIIT Workouts.

The Best Treadmill Workout for Calorie Burn (Step-by-Step)

Ultimately, getting a good calorie burn from your treadmill workout doesn’t have to be complicated. 

Here’s a simple yet effective treadmill workout designed to support calorie burn. This workout utilizes both speed and incline to create intervals that challenge your body and boost calorie burn, all while remaining adaptable to different fitness levels.

1. Warm-Up: Start your workout by walking at a comfortable pace with no incline for 5 minutes. This warm-up phase is crucial to prepare your body and muscles for the workout ahead.

2. Phase 1: After warming up, set the treadmill to a 1% incline and, using the RPE (Rate of Perceived Exertion) scale⁷, increase your speed to a brisk walk at an RPE between 3 and 4 for 5 minutes. This phase should feel more challenging than your warm-up but still manageable.

3. Phase 2: Next, increase the incline to 5% while maintaining your speed at an RPE between 6 and 7 for 3 minutes. This steeper incline increases resistance, causing your body to work harder and consequently burn more calories.

4. Recovery: After the incline interval, reduce the incline back down to 1% and slow your speed to a comfortable walk for 2 minutes. This recovery phase allows your heart rate to lower slightly and prepares your body for the next incline interval.

5. Repeat: Keep repeating phases 2 and 3 for about 30 minutes. This mix of high intensity and recovery will keep your heart rate elevated for optimal calorie burning.

6. Cool Down: After completing the main part of your workout, slow down your pace and walk at a comfortable speed with no incline for 5 minutes. This cool-down phase is crucial to allow your heart rate to gradually return to its normal rate and to prevent muscle stiffness.

Throughout this workout, it’s vital to listen to your body and adjust the speed and incline based on your comfort and fitness level. The workout should be challenging, but it’s more important to ensure that it is not too strenuous or causing discomfort.

Simply put, the more active you are, the more calories you burn. To burn more calories, the Physical Activity Guidelines for Americans recommends:

• Aerobic activity. Generally, you should aim for 30 minutes of moderate physical activity every day. You may need to exercise more if you want to burn more calories or meet specific fitness goals⁸. 

Moderate aerobic exercise includes activities such as brisk walking, biking, swimming, and mowing the lawn. Vigorous aerobic exercise includes activities such as running, heavy yard work, and aerobic dancing.

Best NordicTrack Treadmills for Calorie Burn

When calorie burn is your goal, treadmill cushioning and incline range matter. The NordicTrack lineup makes every stride count:

• Commercial 2450 – Road-running feel with -3% to 12% incline, 24” HD touchscreen, AutoAdjust™. Popular all-rounder for walking, jogging, and incline training.
• X24 Incline Treadmill – Steepest incline range (-6% to 40%) for maximum calorie burn. Cushioning mimics soft dirt trails, making it popular for runners and walkers who want joint-friendly training with outdoor terrain feel.

Compare models in the 2025 Treadmill Buying Guide.

iFIT Treadmill Programs That Burn Calories

Pairing your treadmill with iFIT gives you access to 10,000+ global workouts designed to burn calories and keep you engaged. Some top picks include:

• Vietnam Intermediate Cardio HIIT Workout Series– Interval training to maximize fat burn.
• Walking for Weight Loss: Australia – Steady, incline-based calorie-burn sessions.
• Joy of Running Series – Scenic interval runs filmed worldwide.
• Treadmill Bootcamps – Blend cardio and strength for total burn.

Explore More Workouts Offered on iFIT.

The Bottom Line

The best treadmill workout for calorie burn combines speed, incline, and intervals, plus consistency. With the right approach, every stride helps you move closer to your fitness goals.

With the right NordicTrack treadmill and structured workouts, every stride brings you closer to your calorie-burning goals.

Ready to personalize your results? Discover why a Personalized Training Program Gets You Real Results.

FAQs About Treadmill Workouts and Calorie Burn

Resources

1. Harvard Health Publishing. Calories burned in 30 minutes for people of three different weights.
2. National Center for Biotechnology Information (NCBI). Predicting the Metabolic Cost of Incline Walking from Muscle Activity and Walking Mechanics.
3. Harvard Health Publishing. Treadmills are among the most effective types of exercise equipment — if you know how to use them.
4. PubMed. A 1% treadmill grade most accurately reflects the energetic cost of outdoor running.
5. International Journal of Obesity. The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women.
6. PubMed. Influence of acute high-intensity aerobic interval exercise bout on selective attention and short-term memory tasks.
7. NASM Blog. The Rate of Perceived Exertion (RPE) Scale Explained.
8. Mayo Clinic. Metabolism and weight loss: How you burn calories.

• iFIT memberships start at $15/month + tax and auto-renew unless canceled. Internet/WiFi required. Credit card required for activation.
• Features, pricing, and availability subject to change.
• Always consult your physician before starting a new exercise program.

Disclaimer: The primary purpose of this blog post is to inform and entertain. Nothing on the post constitutes or is intended to be a substitute for professional medical advice, prevention, diagnosis, or treatment. Reliance on any information provided on the blog is solely at your own risk. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, and please consult your doctor or other health care provider before making any changes to your diet, sleep methods, daily activity, or fitness routine. Do not disregard professional medical advice or delay seeking it because of information available on this blog. NordicTrack assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.