Burning a 1000 calorie is inspiring and demanding at the same time.

This is an intense workout and before you actually try, prepare your body for it. 

So, let’s see how you can practically do it.

burn 1000 calories treadmill

1000 calories workout on treadmill

Let us consider a couple of statistics which are given by the American Council on Exercise. 

As per this, a person weighing around 180lb, walking at a slow pace of 2 mph makes you burn 1000cal in 6 hrs. 

With a medium pace of 3.5mph, you can burn it in 2.5 hrs. 

And if you are really fast at 7mph you can accomplish this in 1hr. 

So the faster you go the faster you can reach the target. 

With the treadmill, you have the advantage of changing the inclinations. 

As there is an increase in inclination, you can burn more and more calories than running on the plane. 

Another research says that heavier people can burn the same amount of calories running at the same pace in lesser time! 

Like if you are 160lb and running at 7mph you would need to run around 8 mi to reach 1000 cal, whereas a person weighing 180 lb can achieve it running 7 mi only. 

Well, you can leverage this and add some weight while running and get a better calorie burn in a shorter span. 

Keeping the pace too low or too high throughout the cycle will not really work. 

So here is a generic HIIT plan where you can run at a different pace and make the most of it.

Since each person has a different body weight and metabolic capacity so there will be differences in calorie burn.

Time(min) Speed (mph) Inclination(%) Comment
5 3.5 0 warm-up
5 5 0 Walk
5 7 0 Run
3 9 0 Sprint Run
2 6 0 Run
2 4 0 Jog
3 4 5 Walk
5 4 8-10 Walk
3 4 5 Walk
2 4 1 Jog
5 2 0 Cool down
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This is a mixed plan with high and moderate level running.

If you exclude the warm-up and cooldown time, it is a 30 min plan.

Now as per your metabolic capacity you can repeat this cycle 2-3 times.

You can adjust the timing and see what works out best for you.

So thinking twice before trying it.

I completely agree with you if you are thinking it is too tedious or time-consuming.

So drop the plan??


Here is what you can do..

Split it up!!

Yeah…so try running twice burning 500 cal in each session.

Less time, less stain and the running goal sounds achievable.

This way you will burn at least 500 cal if not 1000cal.


How to run twice a day?

Is it dangerous to burn 1000 Calories a day on a treadmill?

To burn 1 K calories on a treadmill, you really need to sweat a lot.

Depending on your speed you may have to run approximately 6-8 mi to get a 1k calorie burn.

Talking in terms of time, you will be running for 1-2hrs.

Compared to other surfaces, running on the treadmill is relatively easier and safer.

But anything done to the extremes is a potential threat.

So if you are burning 1000 cal a day once in a while or at most 1 day in a week, your body can sustain.

Fatigue and Muscle Injury

Let’s say you a beginner and your body is not really conditioned for long-duration running then, of course, it can be a problem.

You have to prepare your body before you experiment with this.

Else, you may end up in extreme fatigue or muscle injury.

This would impact your future running ability.

Insufficient Recovery

The other scenario is when you run to burn calories every day.

Even though you are fit and possess good running ability, this may still be problematic.

When you are running every day, you may not be giving a sufficient recovery period.

Insufficient recovery may lead to muscle pain and spasm.

Development of Callus

The treadmill surface is uniform.

So each step is the same as the other.

When your foot lands exactly in the same manner, the toes are rubbed at the same point with each step.

This constant rubbing of skin at the same spot may increase the chance of a callus formation. 

treadmill workouts to burn 1000 cal per session. Here is the exact plan.

treadmill workouts to burn 1000 cal per session. Here is the exact plan.

If I burn 1000 calories every day, how many kgs would I lose in a month?

So the calculation goes like this…

3500 cal makes 1 lb of fat.

So to lose 1 lb of fat… you need to burn 3500 cal.

Now if you are burning 1000 cal a day, in a month you will be burning 30000 cal.

Since 1 lb takes 3500 cal, so when you burn  30000 cal, you will lose 8.5 lb.

1 lb is equal to 0.452 kg, hence you will lose close to 4kg…


But this is more of a mathematical calculation.

The practical results for weight loss depend on various other factors.


The genes are really not in your hands.

In certain families, obesity is in the genes whereas in some cases they hardly put on weight no matter what they eat or do.

Well if you are from the first bucket, it is not really your fault.

Try to maintain a healthy lifestyle and watch on your calorie intake.

If you are from the later, you are lucky one!!


Now, most often it is seen that you gain weight with age.

And the more you age it becomes more difficult to lose weight.

It is always easy to lose weight at a younger age.

Current Weight

Don’t be surprised, but if you are towards the heavier side, you will lose weight faster.

When you are working out you will be burning more calories for the same activity than a leaner person.


Men lose weight at a faster rate than women.

They tend to burn more calories as compared to women while performing the same activity.

Men usually have more muscle mass than fat.

The fat mostly builds around the midsection of the body.

If men are burning calories, it reduces the fat around the belly, which boosts the metabolism.

So it is a win-win situation.

Women, on the other hand, have fat around the hip, thighs, and butt.

So when they workout out and burn calories, it really does not have any impact on the metabolism.

So ladies next time, if you are working out with your partner and he is losing weight at a faster pace, don’t feel bad about it.

This is how your body is designed.


Eating habits

If you are on the weight loss spree, you have to watch out on your calorie intake.

Here are some tips which you can try

  • Avoid eating a big meal.
  • Eat small portions at regular intervals.
  • Try to avoid food and beverages with too much sugar.
  • Add lots of fruits and vegetables in your diet.
  • Have an early dinner.
  • Stay away from binging and stress eating


Medical conditions

Weight loss becomes difficult when the weight gain is due to any medical conditions.

Keep yourself really active and avoid indulging in calorie-laden food.

Buddy up

How many days a week should I workout for 1000 calories?

Like I have already said a 1000 cal burn run is a tedious one.

It puts a lot of strain on your body.

So it is better to try once in a while.

Being more precise if you are 5-7 on the fitness scale up to 10 you can try once in a week.

If you are 8 and above you may try twice a week, but see that there is a gap of 2-3 days.


Is it safe to burn 1000 calories on the treadmill as a beginner?

Thinking of hitting 1000 cal on the treadmill.


But to lose 1000 cal, you need to do some serious running.

This requires good muscle strength and endurance.

You may even be working out at the anaerobic capacity on the body.

So, if you have just started to run there is a possibility that your body is not completely prepared for this kind of workout.

You may suffer from extreme fatigue.

There are also the chances of muscle spasm or injury.

However, there is no harm in trying out.

But always listen to your body.

If you feel you can do it, it is better to stop.

And if you accomplish, there is nothing like it.

Go ahead and reward yourself.

However, don’t try this more than once a week.

The above plan can either scare you badly or highly motivate you.

Well, in both the case it is better to split up the plan.

As a beginner, you really don’t know your capacity.

You could be overestimating or underestimating your potential.

After the first run, you can judge your endurance, your limits and set your goals accordingly. 

How to avoid running overuse injuries header image

If I burn 1000 calories on a treadmill, will it cause knee injury?

The treadmill is one of the safest equipment to work with.

The running surface is relatively more comfortable and does not cause more impact on your body.

You have more support to latch on.

And you can control the pace of running.

But yes, how you are burning 1000 calories is more important.

As we have already seen, 1000 cal burn is a high impact run.

If you are running at a very high pace like 9mph, this can give you post-run aches.

And if you are doing very frequently like more than 1-2 times a week, you are more likely to suffer from pain.

There are various other reasons which can be responsible for knee pain.

Absence of shock absorbers in treadmill

It is the presence of shock absorbers that makes running comfortable on the treadmill.

When the shock absorber is not of an optimum quality or completely absent, this can cause more pressure on the joints.

The greater is the pressure on your knees, the chances of knee pain increase.

Poor running form

This could be one of the primary causes why beginner suffers from pain and aches.

A proper running form is a must to have for longer injury-free running.

Body Weight

Your body weight can make you slower and make your running more difficult if you are towards the heavier side.

However, if you try and continue to workout you will be burning more calories than your leaner pals.

So, take this as a win-win gain and don’t give up.


For nearly 60-70% of people, age makes the workout difficult.

In fact, I feel the difference in myself.

A decade back what could be easily achieved, for that now I have to make push a bit.

So somewhere it does affects over time.

Worn-out shoes

Ah, get a new pair if you see the signs.

Don’t compromise on your shoes.

They take you long and it is better to replace them after every 500-800 miles.

1000 calories treadmill workout is one of the best ways to lose weight fast. If you are thinking of how to burn 1000 calories on treadmill here is the exact plan

1000 calories treadmill workout is one of the best ways to lose weight fast. If you are thinking of how to burn 1000 calories on treadmill here is the exact plan


Madhusree Basu

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.