The following workout should give you a great idea on how to spice up your workout and burn more calories by raising and lowering the intensity. Modify each workout according to your fitness level and feel free to increase or decrease speed, incline and/or workout time to fit your needs.

For this exercise, warm up with 5-10 minutes of light cardio and keep track of your Perceived Exertion (see below) or monitor your heart rate. End with a cool down and stretch. On the Treadmill:

• Start with incline at zero and speed at a comfortable pace (walking or jogging). Perceived Exertion (PE)=Level 5 
• 1 Minute: Raise incline one or more percent every 15 seconds. PE=5-6
• 1 Minute: Reduce the incline one percent every fifteen seconds. PE=6-7
• 3 Minutes: Walk or jog at a steady pace. PE=5
• Repeat entire cycle for 30 or more minutes
• Approximate calories burned: 320(based on 140 lb person)

Perceived Exertion Scale

• Level 1: I’m watching TV and eating bon bons
• Level 2: I’m comfortable and could maintain this pace all day long
• Level 3: I’m still comfortable, but am breathing a bit harder
• Level 4: I’m sweating a little, but feel good and can carry on a conversation effortlessly
• Level 5: I’m just above comfortable, am sweating more and can still talk easily
• Level 6: I can still talk, but am slightly breathless
• Level 7: I can still talk, but I don’t really want to. I’m sweating like a pig
• Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
• Level 9: I am probably going to die
• Level 10: I am dead