Interval work-outs are most effective because they add high intensity intervals with cool down periods to help you build endurance and burn more calories. On a treadmill you alternate intervals by changing the speed and incline on the machine.
For each work set, use the settings on your machine for incline, speed, resistance, and ramps to increase the intensity. You should be working out of your comfort zone, but not so hard that you feel dizzy or lightheaded.
For each resting intervals, lower those same settings until you are back to a moderate pace. You should be completely recovered before the next work set.
The Rate of Perceived Exertion (RPE) will help you keep track of your intensity on a scale of 1 - 10. During rest periods you should have an RPE around 4-5.
You should modify you work-outs according to your fitness level and stamina. If you have any injuries or conditions you should see you doctor before trying to do any type of intense exercising.
The first workout is a beginner-level interval workout that lasts 21 minutes. During your work sets, you should stay around 5-6 RPE on the first few work-outs.
Warm up for about five minutes at an easy pace, and then do a rest interval for three minutes. Then you should increase your speed from the warm up pace and increase the incline by 1%.
Keep a moderate pace for 60 seconds and then increase the incline by 1-3% to raise the intensity level. Take a three minute rest set and decrease the speed and incline to lower your heart rate back to a comfortable level.
Your next work set should be an increased speed of three to five increments and 1-3% rise in the slope. This should last 60 seconds, and then take another rest interval for three minutes at a decreased speed and incline to get your heart rate back to a comfortable level.
Cool down for about five minutes to get your RPE back down to a rate of 3-5. You've finished your first workout; you should be breathing harder and sweating a bit, but you should not be exhausted or breathless.
The second work-out should last about 25 minutes, which is slightly longer than your first session. During these work sets your RPE should be around 7, and your resting periods should be about 4-5.
Take five minutes to warm-up at a moderate pace, and then take a four minute rest set. Now, increase the speed from the warm up and set the incline to at least 1% for 60 seconds.
You should be working harder and finding it difficult to talk. Take a four minute rest interval and then go back to your working pace at an increased speed, raised incline, and added resistance.
Slow down for a four minute rest and then resume to your work pace for 60 seconds. Cool down at a slow, easy pace for about five minutes to finish off your workout.
The third work-out should take the intensity up and increase workout time to half an hour. During rest sets, stay around 4-5 RPE and a level 8 during work periods.
Again, take five minutes to warm up at an easy pace, and then take a three minute rest set. Increase your speed so that you're working at a moderate pace with a higher speed, incline, and resistance for about 60 seconds.
You should be working pretty hard in this exercise session; take a three minute rest interval and then get back to a higher intensity work session for 60 seconds. Repeat this cycle three more times while increasing your intensity during the work sessions.
Cool down by walking at a comfortable pace for about five minutes and you've completed work out #3! This workout should leave your breathless, but still able to talk with some difficulty.
Once you get comfortable on the treadmill and build endurance, you can make your work-outs even more intense. Make sure you use the interval method to get the best results and burn the most calories.
Author Resource:-
Ronald Pedactor has worked in the exercise and health industry for 31 years. When searching for a good deal on exercise equipment he suggests getting someone knowledgeable to give you some treadmill reviews, and tell you their qualities.
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