How many calories do you burn on an incline treadmill?
Norah Pol
Want to burn calories faster and improve your fitness? Then training on a treadmill with incline is a smart choice. In this blog you'll discover how many extra calories you burn with a treadmill incline workout, plus all the benefits, tips and a handy table.
Why training with incline is so effective
A treadmill with incline, also called 'incline', simulates walking or running uphill 🗻. This activates your muscles, particularly your glutes, hamstrings and calves, extra intensely. Moreover, your heart rate rises faster, which results in a higher calorie burn than during a flat workout. An incline helps you burn calories faster and is good for your cardiovascular health while your speed stays the same.
How many calories do you burn on a treadmill with incline?
Walking on a treadmill with incline increases the intensity of your workout without you having to walk faster. As a result, your body uses more energy than when walking on a flat treadmill.
The table below gives an indication of the calorie expenditure for people weighing 70 and 85 kg who walk for 30 minutes at a speed of 5 km/h.
The estimates were calculated using the ACSM formula, a calculation model for estimating energy expenditure while walking (ACSM, 2025). The calculations include total energy expenditure during the workout, including resting energy expenditure.
| Incline | 70 kg | 85 kg |
|---|---|---|
| 0% (flat) | Approx. 124 kcal | Approx. 151 kcal |
| 3% | Approx. 172 kcal | Approx. 208 kcal |
| 6% | Approx. 219 kcal | Approx. 266 kcal |
| 9% | Approx. 266 kcal | Approx. 323 kcal |
At an incline of 6%, the estimated calorie expenditure in this example is about 77% higher than when walking without incline. Actual energy expenditure may vary and depends on factors such as your weight, fitness level, walking technique and use of the handrails.
The benefits of training with an incline
Besides the increased calorie burn, training with incline has even more benefits:
📈 Strengthens your lower body: you train your legs and glutes more intensively in particular.
📈 Less impact on joints: walking outside on asphalt has a higher impact on your joints. Our treadmills are equipped with a shock-absorbing running surface, so this impact is reduced considerably.
📈 Ideal for interval training: you can switch between flat and incline for a HIIT workout (High Intensity Interval Training).
📈 Better cardiovascular fitness: your heart and lungs are put to work, which is good for your fitness.
Want to learn more about the benefits of training on an incline, which muscles it works and which incline level suits your training goal? Read our in-depth blog about treadmills with incline.
Is a treadmill with incline suitable for you?
The incline on a treadmill is very popular, but is it right for you? It's ideal for those who want to lose weight without having to run: you make your workout harder while simply continuing to walk. It's also suitable for runners who can easily run harder on an incline; outside there isn't always an incline to be found. Want to walk both with and without incline? Want to experience for yourself what an incline workout can do for your body? Take a look at our range of treadmills with adjustable incline and discover which one suits you best!
Conclusion
Training with incline can significantly increase your calorie expenditure without you having to move faster. According to the ACSM formula, a person weighing 70 kg who walks for 30 minutes at 5 km/h on a 6% incline burns about 77% more calories than during the same workout without incline. How big the difference actually is depends on factors such as your weight, speed, incline percentage and the way you walk.
Besides training with incline, would you like to discover other ways to lose weight? Then read our blog about losing weight with a treadmill.
Sources
- American College of Sports Medicine (2025). ACSM's Guidelines for Exercise Testing and Prescription (12th ed.; metabolic equation for walking). Wolters Kluwer. https://acsm.org/education-resources/books/guidelines-exercise-testing-prescription/
