A Treadmill Workout for Women to Burn 200 Calories

If you gave into that dessert temptation and need to burn off 200 calories, don't beat yourself up too much. Even a busy woman can turn to a treadmill for a fast, calorie-blasting workout. You can jog up simulated hills or use a gentler incline to mimic the flatter conditions of the open road to effectively burn calories. Turn on your favorite television program or exercise to your current playlist for motivation during your indoor workout session.

  1. Walk Steady

    • A steady-state walk on your treadmill will burn 200 calories, but you have to put in the time. This is a good place to begin if you are new to exercise, since walking is something you do every day. Your calories burned on a treadmill are slightly less than when walking outdoors. To compensate for the differences including wind resistance, set the incline on a treadmill to a 1 percent incline. You can expect to burn approximately 200 calories if you weigh 140 pounds and walk at 4.0 mph, at a 1 percent incline, for 40 minutes, according to Shapesense.com. If you walk at a slower pace, walk for a longer duration.

    Climb On!

    • Another way to increase the calorie-burning benefits of your treadmill workout is to simulate walking uphill. You are not doing this in your favorite pair of heels, so set the incline at a high grade, such as 8 to 10 percent and walk at a brisk pace of 4.75 miles per hour to burn approximately 200 calories in 22 minutes, not including a five minute warmup. If walking up one giant hill is too challenging, decrease the incline every minute or two and walk on a flat road until you are ready to climb again.

    Inspiring Intervals

    • Speed intervals offer another option for a 200-calorie burning workout. After a gradual five-minute warmup, work up to a brisk jogging pace of 5 to 5.5 mph, then increase the speed to a faster run at -- approximately 8.5 mph -- for one to two minutes. Alternate the running and sprinting intervals once or twice. Jog at 5.5 mph for three minutes prior to your cool-down at the end. You burn your calories in approximately 20 minutes if you weigh 130 pounds. Begin with a slower paced walk, jog and run if the speed of this workout is too challenging. Extend the duration of the workout to burn a similar amount of calories.

    Finish Strong

    • Your rate of perceived exertion is a great way to gauge the intensity of your treadmill workouts. You should feel as if you are exercising at a hard level with your heart and breathing rates increased. During your 200-calorie workout, you should be able to maintain a conversation, but not be able to sing. If you are able to sing, increase your intensity. If you are unable to talk, decrease the speed or incline until you are at a pace that feels comfortable.