#1. INCLINE
      As SOON as you get on the treadmill, put your incline up to AT LEAST 1- Before touching the speed. I put my incline to 2 or 3 (sometimes 4 for a lap or 2) depending on my mood.

**For the workout shown, I ran at a 2 and a 3 incline and look at the feet I climbed plus I burned an extra bunch of calories**

    I promise you, if you start out with an incline, after a few laps around the track it will feel like you are going on flat ground and you won't even realize you are burning more calories!

    I usually will try to run a mile or two on 3 incline and then lower it to 2 incline for two miles than 1 for my last mile. (makes it feel like you are going downhill -trust me!)

    As soon as you get tired, lower it. (maybe your last mile or your last lap is with no incline)

Maybe your goal is to run just one mile (which by the way is awesome- I totally remember when I made it a mile, it was like the angels were singing!) Start out at a high incline and then lower it with each .25 lap around the track!

#2. Speed
     It doesn't matter if you run a 15 minute mile or a 5 minute mile, you will burn MORE calories by changing your speed!

    I love going by laps. Maybe I will run one lap at a sprinting pace, and then run the next 2 laps at a jogging pace. One sprinting lap, 2 jogging laps, ETC. (This can be for outside running also!)

**Your body needs that push out of it's comfort zone to burn that extra fat and calories!

    If you are running a 10 minute mile pace for 3 miles, every single day, your body is going to PLATEAU sooner or later and you will start to burn fewer calories every time.You will burn a lot more calories if you switch up your pace every so often:)

 #3. Walkers and weights
    If you are running on the treadmill, I would highly NOT recommend running holding weights.
(it will totally mess up your form)

     However, if you are WALKING - add some weights to burn a few more calories. Walk pumping your arms the whole time or at least some of the time.

    I have "off" days where I try to go walking and if I do go on the treadmill, I like to get 2 or 3 pound weights to walk with. It will burn by the end!

#4. Just go by time
    One thing that helps me get through my treadmill workouts, is to just go by time.

    Give yourself 30 minutes or 40 or 52 minutes, whatever it is and try to go as fast and as hard as you can in that time length. Then your done.
Don't get on the treadmill with no goal in mind. It will probably end up taking you forever and you will end up walking a lot. Just go by time you will end up pushing yourself harder and getting that extra burn for that extra fat.:)