If you have hit a plateau here is a good way to up your calorie burn.
At rest, you burn about 1.5 calories per minute. Roughly 15 calories per minute when you exercise as hard as you can. But, you can only exercise at that intensity for one to two minutes at most. The fitter you get, you will get closer to being able to exercise for an hour or more at 80 percent of maximum effort and burn about 12 calories per minute.
The more intense you exercise the more calories you burn.
For example, if you walk slowly on the treadmill(2.5 or 30) you will burn about five to seven calories per minute. But, if you run at 80 percent or more of maximum effort, you will burn more than 12 calories per minute.
The benefit of this is that you will build some muscle in your legs, and muscle rev up your metabolism, which in turn will help you burn more calories for the rest of the day.
So start off slow, if you’re doing a 3 on the treadmill now,pick it up to 3.5 get comfortable than step it up again to 4 or 4.5. If your tall you should be able to speed walk a 4 or 4.5 on the treadmill.