When it comes to exercising indoors such as at a gym or at a home treadmill sometimes we come to the point of dreading it, because it becomes so boring.

Although we may have our reasons for not going on a run outside such as depending on the weather or other circumstances. There are many variations to making a treadmill workout interesting and exciting enough because it inherently increase your endorphin levels (the feel good sensation).
If you read my last article on “How to assess your fitness level,” this article can give you some pointers on ways you can improve your cardiorespiratory endurance and speed just by doing a treadmill work out that melts fat!


General guidelines and why the plan is so great for the given purpose

FITTE principle– By following the FITTE principle you can vary your workout any way you can fit it into your schedule

– Frequency: this treadmill workout should be 2-3 times per week, non-consecutive days
– Intensity: The intensity varies depending on your level of fitness, and HIIT type of training which I will explain further.
– Type: This is using the treadmill as the mode of cardiovascular exercise
– Time: The treadmill workout should last no more than 30 minutes, ideal range: 15-30 min
– Enjoyment: The treadmill workout can be enjoyed depending on your level of motivation and accessories such as listening to motivating type of music.

HITT  principle:

High-Intensity Interval Training is an enhanced form of exercise strategy that alternates periods of short intense anaerobic exercise and less intense recovery periods. These types of short workouts provide conditioning, improved glucose metabolism which in turn increases fat burning (melts fat).

The treadmill workout plan

(using a Lifetime Fitness treadmill)

Minutes Time Elevation Speed Activity Notes
1-5 5 min 2.0 3.0-3.5 walk Warm-up
5-8 3 min 2.0 4.5-6.0 jog At own pace
8-11 3 min 6.0-8.0 3.0-3.5 walk
11-12 1 min 0.0 6.5-7.5+ sprint At own pace
12-15 3 min 2.0 4.5-6.0 Jog At own pace
15-18 3 min 8.0-10.0 3.0-3.5 Walk
18-19 1 min 0.0 7.0-8.0 Sprint
19-21 3 min 2.0 4.5-6.0 Jog
21-24 3 min 10.0-12.0 3.0-3.5 Walk
24-25 1 min 0.0 7.5-8.5 Sprint
25-30+ 2 min+ 3.0-3.5 3.0-3.5 Jog/walk Cool-down

a treadmill workout

Tips for maximum results

– Perform this exercise when you are most energized rather than at the end of your other workouts if you are doing this in conjunction with resistance training, or do on a separate time of day from your resistance training.

– When you jog and sprint, do at your own jog/sprint pace, this sample workout is tailored for a specific running pace (used my own pace), but when you tailor to what can elevate your heart rate at a jog/sprint pace then improve on adding the speed.

– On the category scale for perceived exertion 6- no exertion at all to 20- Maximal exertion. The sprint should be performed within the range of Hard (15) to Maximal exertion (20).

– Monitor your heart rate (if you obtain a heart rate monitor), to keep you focused on your goals. When you sprint you should be at your 80-90% maximum heart rate:

1. Formula for heart rate: 220- Age= Maximum heart rate

2. Then calculate your target heart rate by multiplying the % HR by your maximum HR. For example a 30 year old individual: 220-30= 190 MHR, 190x.8=152 beats per minute (bpm) This is the low range of hard effort, 190x.9=171 bpm this is the higher range of maximal effort on the sprint

It is important to cool down for 5-10 minutes to bring your heart rate back to normal, and stretch after the cool down.

Other ideas

– As you perform this treadmill workout you will find it a bit tasking because you will have to be playing with the screen to adjust your pace and incline and waiting for the treadmill to adjust, I didn’t take this time into account on the plan because we want to complete the workout.

The time to adjust to the next level is also necessary to give you a breather which isn’t bad at all, and you won’t get bored staying in one pace and one level the entire 30 minutes, you will see that you will want to complete your goal whether it is 3-4 sprints per workout as a set, and time goes by fast!

– As you improve on your endurance you can increase the incline to 2% on your sprints, this would mean that compared to running on the street you’d be running at street ground level.

– Eating nutritious healthy goal oriented meals in conjunction with your training will yield faster results than if you were to only do the exercise part.

– Safety is important, ensure you are in good form, if you have to hold on to the rails you are going too fast or your incline is too high, you need to engage your core to keep in good form without relying on the rails to lean or hold on to.

Enjoy your workout!

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans