The burn: 566-839 calories/hour (10 min/mile)
The bonus burn: After running at a steady pace, you’ll continue to burn extra calories over the rest of the day. (If that’s not motivation to tackle the treadmill, nothing is).
To torch more during and after your workout, add short bursts of sprints or faster running into your jog, says Tamir. He recommends keeping a 2:1 work-to-rest ratio to get the most afterburn. For example, if you run for 60 seconds, walk 30 seconds.