Even if you don't like the treadmill or are short on time, you can burn a lot of calories and get an effective workout on the treadmill without spending a lot of time on the machine. Here are 4 quick and effective (and fun!) treadmill workouts. running exercise

1. 30 Second Sprint Interval: Work faster with sprint intervals and quick sprints
2. Lateral Training: Combining walking, jogging, and lateral shuffling
3. Walk Walk/Flat Walk: Alternating between running and walking on an incline or flat surface.

Calorie Burst Pyramid Workout: Burn calories by combining running and walking

1: 30-second sprint interval

This exercise will pass the time and you will end up sweating. If you have never done speed training before, you should follow these speed training rules: Set the treadmill to a 1% incline. Start by walking at an easy pace for 1 minute. Continue to warm up for 5 minutes with light jogging. You have to go at the pace of the conversation. This will get the blood pumping and warm up your muscles and prepare them for the workout.

• Accelerate with vigorous effort (fast breathing) for 30 seconds. Recover by jogging for 90 seconds.
• Repeat 9 more sprint/recovery intervals (18 minutes total). Perform a 4-minute cooldown at a slow pace, such as jogging or brisk walking.

Total running time: 30 minutes

2: Side-step exercise

This exercise combines running and walking with some good old side lunges that work your glutes and quads. Set the treadmill to a 1% incline. Warm up by walking at an easy pace for 1 minute. Continue warming up for 4 minutes with gentle jogging.

Return to walking speed, grab the side rails, roll your body to the side, squat, and mix your feet to the side. Don't fantasize and cut one leg over the other. Continue walking into each other for 30 seconds, then return to walking forward. Increase your speed to a light, easy jogging speed for 2 minutes. Then return to walking speed with side shuffles on the other side every 30 seconds. Continue with 2 minutes of slow jogging/30 seconds of side shuffles (alternate) until you complete 20 minutes.

Finish with a 5-minute cool down at an easy pace. Total Run Time: 30 minutes

3. Walk with Hills / Run Apartments

If you want to switch between running and riding, it is good for you. You work with gluteal muscles

1. Start 5 minutes or 1% tightly. Increase the incline to 2% and walk for 1 minute.
2. Reduce the incline to 1% and walk for 1 minute at a comfortable pace. Increase the incline to 3% and walk for 2 minutes.
3. Reduce the incline to 1% and walk for 2 minutes at a comfortable pace. Increase the incline to 4% and walk for 3 minutes.
4. Reduce the incline to 1% and walk for 3 minutes at a comfortable pace. Increase the incline to 4% and walk for 4 minutes.
5. Lower the incline to 1% and walk for 4 minutes at a comfortable pace. End a brisk jog or walk with a 5-minute cooldown.

Total running time: 30 minutes

4: Explosive calorie pyramid training

This workout combines running and walking intervals to burn lots of calories.2 Set the treadmill's incline to 1% and start with a 3-minute warm-up with an easy jog or brisk walk. Then do the next interval.

30-second run/30-second walk at a moderate pace

• 1-minute run/minute walk at a moderate pace
• 2 minutes of jogging / 1 minute of walking at a moderate pace
• 3 minutes of jogging / 1 minute of walking at a moderate pace
• 4 minutes of jogging / 1 minute of walking at a moderate pace
• 3 minutes of hard running / 1 minute of walking
• 2 minutes of hard running / 1 minute of walking
• 1-minute run / 1-minute walk
• 30-second run / 30-second walk
• Complete a jog or brisk walk with a 2-minute cooldown.
• Total run time: 30 minutes