Maximum Aerobic Capacity Test
Time yourself for thirty minutes, and use that time to walk or run as far as you can. This exercise helps you establish your first level of fitness. "Remain in Zone 2 if you are wearing a heart rate monitor,"
1-Mile Test
Spend five to ten minutes walking at a moderate pace to warm up. Next, go for a mile at a brisk walk, jog, or run, and note the time.
45-Minute Low-to-Moderate-Intensity Incline Walk
The pace need to be demanding, but not to the point where it prevents you from conversing with someone if necessary.
High-Intensity Sprint Intervals
After five minutes of warm-up, thirty seconds of sprinting, and a minute of recovery walking, rest.
20-Minute Moderate-to-High-Intensity Incline Walk
After five minutes of warming up, progressively up the incline every two minutes for twenty minutes. Cool down for five minutes to wrap up.
20-Minute Treadmill Strength-Training Workout
Make strength training a part of your treadmill regimen. "Warm up for five minutes, then alternate between one minute of jogging and one minute of walking lunges," advises Furr.
45-Minute Alternating Flat and Incline Walking
For 45 minutes, alternate walking on a level surface and an elevation. Divide it into 5-minute segments.