How Many Calories Will 20 Minutes On A Treadmill Burn?

Treadmill Running


By Simon Gould

Treadmills are the best pieces of fitness equipment to burn calories for. Any time spent on them burns more calories than almost any other cardio machine. They are fantastic for helping you lose weight and there's nothing that loses you weight more than burning calories. So how many calories does 20 minutes burn?

It depends what you're doing on the treadmill

For those 20 minutes are you walking at 3 mph or running at 6? Is the treadmill incline at 3% for the work you're doing? You're doing something right by thinking about the amount of calories you'll burn. It is something to consider when thinking about weight loss for your treadmill efforts.

The usual amount of calories burned for running one mile is 130. So if in 20 minutes you run 2 miles, you will have burned around 260 calories. To do that you will be running at 10 minutes a mile which is 6 mph. If you take 20 minutes to do a mile which is a 3 mph brisk walk then you will have burned 130 calories.

It also depends on how heavy you are

Your weight plays a big factor in how many calories a treadmill will burn in 20 minutes. Heavier people who are obese will burn more than a 130 calories per mile. If they were to walk for 20 minutes at 3 mph which is usually 130 calories burned. You could almost add another 50% to the figure for how much energy it takes for you to exercise.

There is a website that you input your speed and your time doing the activity plus your weight. And you're told exactly how many calories you have burned. So let's take a few examples of people being active on a treadmill and see, by what we've shown you can see that the speed and weight make all the difference:

  • Speed - 6 mph (running/jogging)
  • Weight - 150 pounds
  • Time - 20 minutes
  • Calories burned - 243 calories
  • Speed - 3 mph (brisk walk)
  • Weight - 150 pounds
  • Time - 20 minutes
  • Calories burned - 133 calories
  • Speed - 6 mph (running/jogging)
  • Weight - 180 pounds
  • Time - 20 minutes
  • Calories burned - 291 calories
  • Speed - 3 mph (brisk walk)
  • Weight - 180 pounds
  • Time - 20 minutes
  • Calories burned - 160 calories

These are all with a 0% incline. If you want to burn more calories our advice is not to do anything quicker or with more incline, it is to walk or run for longer. If you can do an extra 10 minutes of the exercise you're doing that could well be another 100 calories burned. The distance only changes compared to what you're doing. If you're running instead of walking then the distance will change but we've kept the time at 20 minutes.


If 20 minutes on a treadmill is something you can do on a regular basis then it will really help you regulate your weight. We would advise you try and do your 20 minutes exercise 3 times a week. If you're only just starting and are walking for the 20 minutes then we have a walk/run schedule. This is designed especially for you with the aim of getting you running for 30 minutes after 9 weeks. This builds up very slowly and is well worth giving it a go.

Thinking of buying a treadmill? See my top 3 recommended treadmills for 2021

Meet The Author

Simon Gould

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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