Things You'll Need:
- Treadmill
- Walking or running shoes
- Comfortable shorts or pants
- Comfortable shirt
- Sports bra (for women)
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Step 1
Put on walking or running shoes and comfortable shorts and a shirt (and, for women, a sports bra). Warm up your muscles by walking on the treadmill at 3.5 mph for 10 minutes.
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Step 2
Begin a brisk walk, with speed ranging from 3.8mph to 4.2 mph. Maintain this speed for 15 minutes.
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Step 3
Maintaining the brisk walking pace, increase the treadmill incline to 3 percent. Every two minutes, increase the incline by 1 percent. Try to reach a 10 percent incline. Slow your pace if necessary.
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Step 4
Lower the incline to zero, and lower your walking speed to 3 mph. Cool down by walking for five to 10 minutes.
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Step 1
Warm up by walking for five minutes, then jogging for five minutes. You should be able to breathe easily during the jogging warm-up.
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Step 2
Increase the speed of the treadmill until you reach a moderate pace. Your breathing should be quicker, but you shouldn't feel as if the run is difficult. Maintain this moderate pace for 10 minutes.
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Step 3
Increase your speed until you are at a more difficult pace. You should be breathing more heavily, but this should not be your top speed. Maintain the faster pace for three minutes, then lower the speed to moderate for two minutes. Repeat this cycle four times.
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Step 4
Cool down by jogging for five minutes, then walking for five minutes.
