Question about burn rate on treadmill

you are talking about burning calories, but I think more important to burn fat. your optimum fat burn is at a little lower heart rate (about 70% of max). so if you have the time the workout will be longer and you will burn similar calories as a shorter more intense workout, but you get more fat burn. this is a reason why cycling can be such a good fat burn workout, you can maintain that lower HR for a long time. jogging is a great workout, but easy to get above the fat burn range. all in all you should have diversity within your workouts through the week. different lengths, different intensities, and mix up what you are doing to hit up more muscles. my running week includes long and slow, short intensity, medium threshold, and then just base miles.

https://www.healthline.com/health/fitness-exercise/fat-burning-heart-rate#chart-by-age

 

figure or estimate your max HR, then a couple workouts a week maintain in that 70% range, maybe treadmill walking incline? It is hard to even hit 70% just walking, incline might get you there though. running will be good for you too for the pure fitness, which you get with the 70-90% HR. the key on jogging is be careful to work into it slowly and don't hurt yourself before your body adapts. pretty common injuries people just starting out they go too hard, too far, too soon.