How to Burn 500 Calories on the Treadmill

The Workout to Help You Lose One Pound This Week

Weight loss on your mind? Kick it up a notch with this hour-long treadmill interval workout that will burn around 500 calories. Complete it five times in a week, and you're well on your way to burning or cutting out an extra 3,500 calories — the magic number to lose one pound in a week. Not too difficult, right?

Be sure to warm up for at least five minutes before getting started. If you find that this workout is too easy or too hard, just adjust the speed to fit your level.

Time Pace
(mph)
Calories
Burned*
RPE**
00:00-5:00 5.0 36 1-3
05:00-8:00 6.0 27 4-7
8:00-9:00 7.0 10 8-10
9:00-12:00 6.0 27 4-7
12:00-13:00 7.5 11 8-10
13:00-16:00 6.0 27 4-7
16:00-17:00 7.0 10 8-10
17:00-20:00 6.0 27 4-7
20:00-21:00 7.5 11 8-10
21:00-24:00 6.0 27 4-7
24:00-25:00 7.0 10 8-10
25:00-28:00 6.0 27 4-7
28:00-29:00 7.5 11 8-10
29:00-32:00 6.0 27 4-7
32:00-33:00 7.0 10 8-10
33:00-36:00 6.0 27 4-7
36:00-37:00 7.5 11 8-10
37:00-40:00 6.0 27 4-7
40:00-41:00 7.0 10 8-10
41:00-44:00 6.0 27 4-7
44:00-45:00 7.5 11 8-10
45:00-48:00 6.0 27 4-7
48:00-49:00 7.0 10 8-10
49:00-52:00 6.0 27 4-7
52:00-57:00 5.0 36 1-3

Congratulations — you just burned 511 calories! Don't forget to cool down and stretch afterward. Get a photo-free printable version of this workout to take to the gym.

*Calories burned calculations are based on a 130-pound woman
**RPE = rate of perceived exertion

Source: Thinkstock
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