500 Calorie Treadmill Workout For Beginners

Burning 500 calories at once is a great workout that will leave you with a bit of exhaustion in the end.

However, it is possible and rewarding to burn all those calories at once. The treadmill is the perfect machine, as no other device can burn more calories than it does.

Below is an explanation of what it means to burn 500 calories with a calorie treadmill workout.

Count 500 Calories To Burn

When you train on a treadmill, the number of calories you burn depends on many factors.

First, the more you weigh, the fatter you are, the more calories you burn, regardless of what you do on the treadmill. It is because the race is against gravity regarding weight.

Gravity plays an important role when running on the treadmill. Speed ​​is another factor.

The faster you run, the more calories you burn. You may need to move your weight at high speed to burn more over time. It brings us to the next factor, which is time. The more time you spend exercising, running, or training, the more you will burn calories.

Finally, you have the slope you define on the treadmill. The tilt is helpful for small hacks, as you can make your workout more difficult by simply increasing that tilt by 1% as high as possible.

These factors limit what you can control, and you may need to burn up to 500 calories. It is not something you can deal with immediately.

Use The Average Weight in Your Calculations

You can calculate the average weight of a man and a woman and then figure what you require to do to burn 500 calories in one exercise.

It may not be as accurate for some people, as you want to burn 500 calories because you already have the weight you want to lose.

Typically, the average weight is a good guide for you when doing the calculations. The average weight of a man in the United States is 195 pounds.

The average weight of a woman in the United States is 168 pounds.

It may look very high when you weigh 185 pounds as a man, and then you start an exercise program. You may even have difficulty walking for a long time without getting hurt.

Women also seem to be overweight. But okay, some people may weigh more, and others may weigh less. You always need to use these numbers to count your workouts and reach your 500 calorie goal.

500 Calorie Exercises

These exercises are great for men and women for weight loss. They are all treadmill exercises and have different speeds and times, but they all allow you to burn 500 calories. That way, you can see what is possible and what is not.


  • Weight: 195 lbs
  • Speed: 3.1 miles per hour (this is the walking speed)
  • Duration: 55 minutes
  • Calorie to burn: 500
  • Weight: 195 lbs
  • Speed: 5.3 mph (which is the running speed)
  • Running time: 35 minutes
  • Calorie to burn: 500

As you can see, the amount of time you spend walking and running is different, and both are equal to 500 calories. It takes 55 minutes to walk and 35 minutes to run. According to the explanation above, the more weight you carry over such a distance, the more calories you burn.


  • Weight: 168 lbs
  • Speed: 3.1 miles per hour (this is the walking speed)
  • Running time: 65 minutes
  • Calorie to burn: 500
  • Weight: 168 lbs
  • Speed: 5.3 mph (which is the running speed)
  • Running time: 41 minutes
  • Calorie to burn: 500

Since a woman’s average weight is less, it takes much more time to burn the same calories than men. The run takes just 6 minutes more, while the walk takes 10 minutes more.

As you can see, 500 calorie training takes a lot of time, which is why it is probably not something you can do right away, but something you can do overtime.

There is another routine that will help you work 30 minutes at a time. You set the speed, and it all comes down to walking and running. It’s called a 3-mile couch, and you should try it out.

Treadmill Calorie Burn Calculator

The numbers above are from the treadmill calorie burn calculator You can find other combinations basing on your weight that you can try out. There is also an input field for the slope that is identical to the gradient. It is not recommendable to use an incline on a treadmill while walking or running, as too long slopes can cause injury.

Climbing a slope is something you can do and is recommendable. Typically, it would reduce the time frames of the previous topics above. Mainly, it is because the hill is just as difficult to access as the slope. A 4% slope would mean that walking 500 calories would take 49 minutes for a man and 56 minutes. It is something you need to keep in mind if you want to try it.

Practice HIIT on the machine

If you are not familiar with high-intensity interval exercises, it is time to train as quickly as possible. This intense exercise will teach you how to adjust to an almost uncomfortable heartbeat, as it is best to work a little before resting. This device will help you a lot, and you can use this type of exercise on your next treadmill trip.

Create a playlist; take off for 30-45 minutes, and alternate between running and jogging or walking on a slope. The key to burning calories on a treadmill is to avoid plateau by introducing new regimens and methods. Changing things on the treadmill strengthens you and also burns a lot of calories.

Add Hills

If you want to make the treadmill routine more challenging, add some slopes. Vigorous walks or runs on inclines burn more calories as your muscles have to work harder.

Besides, it activates more muscles, which creates more muscle mass. It helps you lose weight because your muscles burn more calories than fat.

If you want to exercise on a slope, try this treadmill set:

  • Place the treadmill on a flat surface.
  • Walk at 2 miles per hour for 5 minutes to warm up.
  • Set the slope to 1%.
  • Run at 4 to 6 mph for 1 minute.
  • Increase the grade by 1% per minute.
  • Repeat this process until you reach an 8 to 10% slope.
  • Reduce the slope by 1% per minute.
  • Repeat until your rating is 0-1%.
  • Walk at 2 miles per hour for 5 minutes to cool off.

In general, the average running speed is 4 to 6 miles per hour. You can add more minutes or increase the speed to make this exercise more challenging.

For a simpler version, increase the incline by 0.5% every minute. Repeat this process until you reach a 4 to 5% slope and then continue in the reverse order.

Find Your Fat-burning Zone

The fat-burning zone is the area where you burn more calories per minute. To find a fat-burning spot, you first need to figure out your maximum heart rate. Typically, it is the top times your heart will beat for 1 minute of exercise.

The ultimate heartbeat per minute is 220 minus your age. For example, if your age is 40 years, the maximum heart rate is 180 beats per minute.

The fat-burning range is usually 70% of the maximum heart rate. If your maximum heart rate is 180 beats per minute, the fat-burning area will be 70% of 180 or 126 beats per minute.

With that number, you know how much you should try to help with weight loss. Below is one way to do this:

  • Wear a heart rate monitor on the chest or wrist.
  • Place the treadmill on a flat surface.
  • Walk at 2 miles per hour for 5 minutes to warm up.
  • Set the slope to 2%.
  • Run at 4 miles per hour for 1 minute.
  • Run at 8-10 miles an hour or until you attain your fat-burning zone.
  • Keep running for 15-30 minutes at this heart rate.
  • Run at 4 miles per hour for 1 minute.
  • Walk at 2 miles per hour for 5 minutes to cool off.

Although 70% is the average fat-burning range, we are all different. Some people may enter the fat-burning zone at 55% of their maximum heart rate, while others may need to reach 80%.

It may depend on several factors, such as sex, age, physical condition and illness. You can also go to the fat-burning zone more slowly on a treadmill.

A personal trainer can help you determine the ideal speed and heart rate for optimal weight loss.

Bottom Line

In conclusion, burning 500 calories per workout is not something that many people try. Nevertheless, if you want to lose weight, you must burn 3,500 calories per pound of body weight. It means that a 500 calorie workout is good for quick weight loss.

If you combine it with a good diet, you will lose weight even faster. When it comes to walking, you may think that a long walk outdoors would be better, but you will appreciate the treadmill exercise much more.

For running, a man burns 500 calories in 35 minutes and 41 minutes for a woman. As you can see, it does not take a long time, and it is an excellent treadmill run.

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