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Weight Loss




Can 30 Minutes On A Treadmill Help Me Lose Weight?

Treadmill Running

By Simon Gould

If you can do 30 minutes on a treadmill then you will definitely see weight loss. This will be the case if you walk or run. You will be burning a lot of calories and provided you eat a sensible diet, you will be losing weight. How much is dependent on how big you are, how fast you go and how often you run 30 minutes on a treadmill.

How many calories 30 minutes burns

As we said this depends on many factors including your weight and speed. Let's do an example of a 150 pound person and a 180 pound person, we'll also use those examples to go 3 mph and 5 mph. 3 mph is a brisk walk for most people and 5 mph is a gentle jog for most people. If you go faster or slower then you will burn more or less calories.

  • Speed - 5 mph
  • Time - 30 minutes
  • Your weight - 150 pounds
  • Calories burned - 310
  • Speed - 3 mph
  • Time - 30 minutes
  • Your weight - 150 pounds
  • Calories burned - 200
  • Speed - 5 mph
  • Time - 30 minutes
  • Your weight - 180 pounds
  • Calories burned - 372
  • Speed - 3 mph
  • Time - 30 minutes
  • Your weight - 180 pounds
  • Calories burned - 240

As you can see a walk or jog burns a significant amount of calories. You need to burn 3,500 calories to lose 1 pound of weight. So you would need to exercise for 30 minutes on a treadmill regularly. This should be possible if you've worked up to doing 30 minutes already. You should aim for 3 times a week or more.

Treadmill Running
Olena Yakobchuk/

CDC recommendations on physical activity

As we've said above all physical activity has the capacity to lose you weight whether it's a 3 mph brisk walk or a 5 mph jog. This is especially so if you can do it for 30 minutes. Here are the CDC recommendations on physical activity for adults. We can compare what 30 minutes of treadmill exercise will do with regards to these recommendations.

The recommendations are 2 hours and 30 minutes of moderate physical activity. A 3 mph walk is classed as moderate physical activity and if you can do that for 30 minutes on a treadmill you will get important health benefits. That's what the CDC says. These include weight regulation and meeting your natural weight.

The recommendations are 1 hour and 15 minutes of vigorous physical activity. This is what a 5 mph jog is. So if you can do this for 30 minutes on a treadmill you will experience even greater health benefits. So 30 minutes on a treadmill is a magic number. This is quite a commitment but if you've worked up to 30 minutes then you must be exercising quite regularly already.

Treadmill Running
Maksym Povozniuk/


So 30 minutes on a treadmill will help you lose weight. The heavier you are to start with the more weight you'll lose more quickly. My own progress testifies to that where you can see I lose weight quickly at first although I was watching what I ate as well. Remember to weigh yourself weekly and at the same time and you'll see progress.

If you only have a few pounds to lose then be aware that this maybe stubborn at first to go, but 30 minutes on a treadmill will get you there. If you're brisk walking and want to lose more by running, consider our walk/run plan to get you running for 30 minutes in a regular achievable way. However, if you're getting 30 minutes on a treadmill, keep doing it and you will lose weight.

Also see the following useful pages:

Meet The Author

I'm Simon Gould. I've been around treadmills my whole life. From running on them at an early age to working in treadmill dept's of national stores. I've run outside and I've run on treadmills and I prefer running on treadmills. I still run on one nearly every day and love it.

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Please see a health care professional before undertaking any exercise program.
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