Treadmill, or a running machine, is an exercise equipment that you can use for a running or a walking workout. Besides doing a basic running or walking exercises, you can use the treadmill for interval workouts. During an interval exercise you will perform short, high intensity sprints that will increase your heart rate and oxygen consumption. Interval exercises are great alternative to traditional endurance exercises that produce the same metabolic effects but with a considerably smaller time commitment.
High Speed Intervals
Step 1
Start with a five minute warm-up. Use grade one incline and a low jogging speed, between 3 1/2 and 4 1/2 mph.
Step 2
Increase your running speed from low to a moderate during a three-minute interval. Increase your speed to 7 mph or according to your fitness. Do an increase every 15 seconds. Once you reach 7 mph, run for one minute with this speed.
Step 3
Increase your speed from the moderate speed to a high speed, during a two-minute interval. For example, increase from 7 mph to 10 mph by increasing your speed every 15 seconds. Once you have reached the high speed, run as long as you can until you feel exhausted. This can be anywhere from few seconds to a minute.
Step 4
Reduce your speed to low and let your heart rate return to 60 to 70 percent from maximum. Drink water during this low pace stage. Run with this speed for two minutes.
Step 5
Repeat Steps 2 to 4.
High Incline Intervals
Step 1
Increase your incline. Go from grade one to grade four during a two-minute interval. Keep your speed between low to moderate.
Step 2
Run for one minute with a moderate incline like grade four or five while keeping your speed moderate.
Step 3
Increase the incline to your maximum during a two minute interval. There can be 10 to 20 grades of incline, depending from your treadmill. Choose your maximum grade based on your fitness, it should be hard to keep up with your running but you should not have to switch to walking. Keep your speed the same.
Step 4
Run with your maximum incline for one minute or as long as you can. Additionally, increase your speed until you feel you are running around 80 to 90 percent from maximum heart rate.
Step 5
Slow down your speed to 4 mph and drop your incline to grade four. Continue running for two minutes.
Cool Down
Step 1
Reduce your speed anywhere between 3 1/2 and 4 1/2 mph and continue jogging with grade one incline for two to three minutes.
Step 2
Reduce your incline to zero and your speed to 4 mph. Continue walking for another three minutes letting your breathing and heart rate slow down.
