If you’re going to get started with a cardio training program and are going to turn to a treadmill as your chosen mode of activity, it’s a good idea to take some time to think about how to structure your workout program so that you can see the most optimal results possible.

There are a number of different types of workout set-ups that you can do while on the treadmill, so learning how to go about performing them will help you choose which is best suited for you.

Let’s have a look at what you should know.

Interval Training

The first type of treadmill workout to consider is interval training. This is going to involve you alternating between faster paced minutes and slower paced minutes throughout the entire workout session.

Generally intervals are performed at around an intensity level of about 6-8 on a scale of 1 to 10.  The active rest intervals will be at a level of 4-5.  Intervals last between 1-2 minutes each and these are carried out for 20-30 minutes in most cases, with a warm-up and cool-down added to that.

Sprint Training

The second type of workout session that you can use a treadmill for is sprint training.  Now, sprint training and interval training are quite similar, but the big difference is that sprint training is going to have you working at a much greater intensity level. Plus the intervals are shorter.

Rather than working at 6-8, you’ll bump it up to around 8-9 and take the active rest periods down to around 2-3.  The sprints will only last for 15-45 seconds (sometimes 60 at most) since this is all you should be able to sustain with the intensity up higher as it is.

The rest periods however will be two to three times as long as the sprint intervals, so that’s one notable difference as well.  Alternate between the two five to ten times, adding a warm-up and cool-down as well.

The total duration of this workout session should be around 15-20 minutes, which illustrates that intensity is what you’re after here.

Incline Walking

The third form of workout that you should be considering doing is incline walking. Incline walking is going to be great for helping to enhance your lower body strength, including the glutes, hamstrings, as well as the quads.

Incline walking is also a great way to increase your overall cardiovascular conditioning level, and can have you burning up just as many calories as you did while you were running.  For those who suffer from back or knee pain, or who just dislike running altogether, that makes incline walking a terrific alternative.

Flat Walking

Finally, last but not least, you have flat walking. Flat walking is going to be great for those who want something low impact and who are just getting started into fitness and working out.  Beginners can do it with ease and even advanced individuals can make good use of this workout variation as a form of active rest in between their more intense sessions.

So give each of these cardio workouts some consideration today. Each offers its own unique benefits and will help you achieve fitness success.

To help make the decision making process of choosing a treadmill easier, check out this guide on selecting the best treadmill.