This interval type workout has you running for a set period of time with 1 minute of rest in between. The basics: run for 5 minutes, walk for 1, run for 4 minutes, walk for 1, run for 3 minutes, walk for 1, run for 2 minutes, walk for 1 minute, sprint for 1 minute, walk for 1. Each time you run, increase speed by 0.5.

Melissa from FitnessNYC put together this treadmill run and it's fantastic. This 45 minute interval treadmill workout is definitely challenging and will leave you dripping in sweat when you're done - but supremely satisfied.

• 0-3 minutes. Warm up for 3 minutes with an easy walk or jog (speed 4.0).
1st Set
• 3-6 minutes. 3 minute tempo run (speed 6.5).
• 6-9 minutes. 3 minute sprint interval i.e. sprint 1 minute , jog 1 minute, sprint 1 minute (speed 7.5, 6.0, 7.5).
• 9-12 minutes. 3 minute tempo run (speed 6.7).
• 12-15 minutes. Recovery: 3 minute walk or jog (speed 4.0).
2nd Set
• 15-20 minutes. 5 minute tempo run (speed 6.7).
• 20-25 minutes. 5 minute sprint interval i.e. sprint 1 min., jog 1 min, sprint 1 min., jog 1 min., sprint 1 min. (speed 7.5, 6.0, 7.5, 6.0, 7.5).
• 26-30 minutes. 5 minute tempo run (speed 7.0).
• 30-33 minutes. Recovery: 3 minute walk or jog (speed 4.0).
3rd Set
• 33-36 minutes. 3 minute tempo run (speed 7.0)
• 36-39 minutes. 3 minute sprint interval i.e. sprint 1 minute, jog 1 minute, sprint 1 minute) (speed 8.0, 6.0, 8.0)
• 39-42 minutes. 3 minute tempo run (speed 7.0)
• 42-45 minutes. Cool down. 3 minute walk or jog (speed 4.0).

Vital Juice brought the details Shreadmill created by Equinox trainer Felix Montano, which is a technique that relies on a pattern of high-intensity intervals varying speed AND incline levels, done on the treadmill.

"The idea behind Shreadmill is to change the treadmill's speed and incline every 90 seconds to 2 minutes so that you are alternating between 65% and 85-95% of your maximum heart rate (psst...if you don't have a heart rate monitor, 85-95% means you're out of breath and having difficulty talking)."

Tired of doing the same thing all the time on the treadmill? Then try the fun 20 minute interval run. It features short bursts of speed, followed by a rest period - and then you do it again.

Running at a single pace on the treadmill can get boring sometimes, so here is a simple varying speed workout that gets me through 30 minutes on the treadmill.

• 0-10 minutes. Run at what you would consider your normal, comfortable pace for 10 minutes. For me, right now it's a speed of 6.2.
• 10-11 minutes. Walk for 1 minute to catch your breath (speed 3.9).
• 11-21 minutes. Increase the speed by 0.2 and run for another 10 minutes. Up to 6.4 for me.
• 21-23 minutes. Walk for 2 minutes to catch your breath (speed 3.9).
• 23-28 minutes. Crank it up by another 0.2 and run for 5 minutes, since this is way above your normal speed. That's up to a speed of 6.4 for my run.
• 28-30 minutes. Slow it down to a walk for the last 2 minutes (speed 3.9).