Stretch

• To begin, walk or jog for a five-minute warm up. Then stretch thoroughly. Don't bounce, as this can cause injury. Stretching immediately after your workout, while your muscles are still warm, is also beneficial.
  
  

Incline

• Get your heart moving faster by increasing the treadmill's incline. An electronic incline lets you change settings throughout the course of your workout, adding challenges as you're ready.
  
  

Intervals

• Mixing up your workout with interval training is one of the fastest ways to burn calories. For example, run hard for one minute, then walk at a comfortable pace for five minutes. Most treadmills offer pre-programmed intervals. You can also use a stopwatch to time yourself.
  
  

Form

• When walking or running, strike with your heel first. Push off with the ball of your foot. Don't lean forward too much. If possible, swing your arms naturally, rather than leaning on the front of the treadmill.
  
  

Entertainment

• One of the positive aspects of working out on a treadmill is that you can multitask--watch TV or read a magazine. The disadvantage is that these distractions can reduce your concentration and the effectiveness of your workout. On the other hand, working out while watching TV is better than sitting on the couch watching that same show. If the entertainment gets you moving and makes your workout fly by, then go for it.