The 500-Calorie Treadmill Workout

Use this simple interval routine to banish boredom and maximize fat burning during your next date with the treadmill.

It's no secret that I'm not a huge fan of the treadmill. I want to run, climb and even stroll with my little guy, however I do everything outside throughout the entire year. Downpour, day off, heat—nothing can keep me from my open air exercises. For me, a treadmill is a "last resort" when I have no other option to get outside.

In any case, I realize that not every person is as gung-ho about open air practice as I am. Many people hate running in the cold or the heat. (Nothing wrong with that.) Others have no other option to work out, especially if they have to be at home with kids or don't live in a safe neighborhood for walking or running. And still some prefer the slightly cushioned surface of a treadmill, which takes away some of the impact of running, making it easier on the joints and even the spinal discs.

Whatever your reason, we've all turned to the treadmill from time to time. And the best way to prevent boredom and get great results from your treadmill workout is to incorporate intervals. Here's a basic exercise I created to enable you to burn calories with your trusty treadmill.

The plan is really simple. Be sure to warm up for about 3-5 minutes (I suggest a 3 to 3.5 mph pace and 0% incline) and to cool down the same way when it is over.

Here are a couple of the extraordinary advantages from this straightforward interim exercise.Burn 

100 calories* every 10 minutes. (Note that the calories burned for this workout are based on an average-weight woman of 150 pounds. Individuals who gauge more will consume more; individuals who gauge less will consume less calories.) Each time you complete the arrangement of interims recorded, you're burning 100 calories. If you're not up for the full 50-minute workout, start with just one or two sets of intervals. You'll burn 100 calories per set—not too shabby!

Intervals maximize fat burning. You'll walk and run and even drive yourself to a high-power level with that 7 mph "run". This will help you burn more calories during your workout—and continue to burn them even after it's over. Learn more about why intervals rock.

Incline boosts. If you are not changing the incline on your treadmill when you work out, you are really missing out on one of its greatest features. That incline will push your heart rate higher and challenge you aerobically—and it's what helps you burn more calories in less time.

The walk-run combo works. You don't need to be a "sprinter" to pursue this program. It's got enough variety with small bits of running and walking to work for a variety of fitness levels. Use it as a general guide; you can generally increment or diminishing the force to suit your objectives and current level.