4 Quick and Effective Treadmill Workouts for Maximum Calorie Burn

If your workout time is limited but you want to burn a lot of calories and get an effective treadmill workout, here are four quick and fun treadmill workouts for you to try:

1. 30-Second Sprint Intervals

This workout makes time fly by and leaves you drenched in sweat. If you've never done speed training before, make sure to follow these rules:

• Warm-up: Start with a 1-minute easy walk. Continue with a 5-minute light jog. You should be able to carry on a conversation. This will get your blood flowing and muscles warmed up.
• Sprint Intervals: Increase your pace (heavy breathing) for 30 seconds. Jog lightly for 90 seconds to recover.
• Repeat: Alternate sprint and recovery intervals 9 times (totaling 18 minutes).
• Cool Down: End with a 4-minute easy jog or brisk walk to cool down.

Total Time: 30 minutes

2. Side Step Workout

This workout combines running and walking with some great side shuffles that really work your hips and quads.

• Warm-up: Start with a 1-minute easy walk. Continue with a 4-minute light jog.
• Side Shuffles: Slow down to a walking pace, then while holding the side rails, turn your body to one side, squat slightly, and begin side-stepping. Keep it simple – one foot shouldn't cross over the other. Continue for 30 seconds, then return to forward walking.
• Running and Walking Intervals: Speed up to a conversational pace for 2 minutes. Slow down to walking pace and side-step for 30 seconds on the other side.
• Alternate: Continue alternating 2 minutes of easy running and 30 seconds of side-stepping until you reach 20 minutes.
• Cool Down: Finish with a 5-minute easy jog or brisk walk.

Total Time: 30 minutes

3. Hill Walking

If you enjoy alternating between running and walking, this is a great option. You'll be working your glutes on the hills.

• Warm-up: Start with a 5-minute light jog or brisk walk.
• Hill Intervals:
  • Set incline to 1% and walk for 1 minute.
  • Lower incline to 0% and run at a comfortable pace for 1 minute.
  • Increase incline to 2% and walk for 2 minutes.
  • Lower incline to 1% and run at a comfortable pace for 2 minutes.
  • Increase incline to 3% and walk for 3 minutes.
  • Lower incline to 1% and run at a comfortable pace for 3 minutes.
  • Increase incline to 4% and walk for 4 minutes.
  • Lower incline to 1% and run at a comfortable pace for 4 minutes.
• Cool Down: End with a 5-minute easy jog or brisk walk.

Total Time: 30 minutes

4. Calorie-Blasting Pyramid Workout

This workout combines running and walking intervals and burns a lot of calories.

• Warm-up: Start with a 3-minute light jog or brisk walk. Then perform the following intervals:
  • 30-second sprint, 30-second walk
  • 1-minute sprint, 1-minute walk
  • 2-minute sprint, 1-minute walk
  • 3-minute sprint, 1-minute walk
  • 4-minute sprint, 1-minute walk
  • 3-minute sprint, 1-minute walk
  • 2-minute sprint, 1-minute walk
  • 1-minute sprint, 1-minute walk
  • 30-second sprint, 30-second walk
• Cool Down: End with a 2-minute light jog or brisk walk.

Total Time: 30 minutes