Updated December 12, 2014.

If you don’t like the treadmill or you’re short on time, you can still burn a lot of calories and get an effective treadmill workout without spending a lot of time on the machine.

Here are four quick and effective (and also fun!) treadmill workouts:

1. 30-second Sprint Intervals

Whenever I do this workout, the time flies by and I’m soaked in sweat by the end. If you’ve never done any speedwork before, make sure you follow these rules for speed training.

• Start by walking at an easy pace for one minute. Continue warming-up with an easy jog for 5 minutes.  You should be at a conversational pace.  This will get your blood pumping and your muscles warm and ready for a workout.
• Pick up the pace to a hard effort (heavy breathing) for 30 seconds.  Recover with 90 seconds of easy jogging.
• Repeat the sprint/recovery intervals 9 more times (18 minutes total):
• Finish with a 4-minute cooldown at an easy pace – easy jog or brisk walk.

Total treadmill time:  30 minutes

 

2. Side Stepping Workout

This workout combines running and walking with some good ‘ole side shuffles, which will really work your glutes and quads.

• Warm up by walking at an easy pace for one minute. Continue warming-up with an easy jog for 4 minutes.
• Return to walking pace and then, as you hold onto the side rail, turn your body to the side, get low in a squat position, and then start side-shuffling your feet. Don’t try to get fancy and cross one foot over the other. Continue side stepping for 30 seconds and then return to walking forward.

• Pick up the pace to an easy, conversational running pace for 2 minutes. Then bring the pace back down to walking for a 30-second interval of side shuffles on the other side.
• Continue with 2 minutes easy running/30 second of side shuffles (alternating sides) until you’ve been at it for 20 minutes.
• Finish with a 5-minute cooldown at an easy pace.

Total treadmill time:  30 minutes

 

3. Calorie-Blasting Pyramid Workout

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

Start with a 3-minute warm up of easy jogging or brisk walking.  Then do 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

Finish with a 2-minute cooldown of easy jogging or brisk walking.

Total treadmill time: 30 minutes

 

4. Walk the Hills/Run the Flats

If you like alternating between running and walking, this is a good one for you. You’ll really work your glutes with the hills.

• Start with a 5-minute warm up of easy jogging or brisk walking.
• Increase the incline to 1% and walk for 1 minute.
• Lower incline to 0% and run at a comfortable pace for 1 minute.
• Increase the incline to 2% and walk for 2 minutes.
• Lower incline to 1% and run at a comfortable pace for 2 minutes.
• Increase the incline to 3% and walk for 3 minutes.
• Lower incline to 1% and run at a comfortable pace for 3 minutes.
• Increase the incline to 4% and walk for 4 minutes.
• Lower incline to 1% and run at a comfortable pace for 4 minutes.
• Finish with a 5-minute cooldown of easy jogging or brisk walking.

Total treadmill time:  30 minutes

 

More Treadmill Workouts and Advice:

• 4 Boredom-Busting Treadmill Workouts
• 3 Calorie-Blasting Treadmill Workouts
• 5 Ways to Make Treadmill Running More Fun
• 12 Tips for Treadmill Running
• Common Treadmill Mistakes to Avoid