USING a treadmill effectively can turn a simple walk or run into a powerful, structured workout that improves cardiovascular health, burns calories, and builds endurance. Whether you’re a beginner or already active, the key isn’t just stepping on and pressing “start”, it’s how you use speed, incline and consistency to challenge your body.

“You have to start with a purpose,” said fitness trainer Demario Johns. “Before you begin, decide what you want from your workout — whether it is fat loss, endurance or general fitness. This will shape how fast you go, how long you train, and whether you include incline or intervals.”

He said despite its deceptive appearance, the treadmill isn’t the easiest machine in the gym, neither should it be underestimated. In fact, used well, it can give a full-body workout comparable to many of the more popular machines.

Here are the steps, he said, to getting the best and most effective workout on the treadmill.

Warm up properly

Spend five to 10 minutes at level one or two, a comfortable walking pace. This gradually raises your heart rate and prepares your muscles for exercise, reducing injury risk.

Use speed and incline strategically

A treadmill isn’t just for flat jogging, Johns said. You can increase speed to improve cardiovascular fitness and add incline to simulate hills, which targets your glutes and legs more intensely and burns more calories.

“Even a small incline increased by one to three per cent makes a noticeable difference,” Johns said.

Try interval training

Instead of staying at one pace, alternate between high and low intensity.

“Try one minute fast running or brisk walking, then two minutes slower recovery pace,” he said. “Repeat this cycle for 15 to 30 minutes. This method boosts calorie burn and keeps workouts engaging.”

Maintain good form

Keep your posture upright, shoulders relaxed, and avoid holding onto the handrails unless necessary. “Let your arms swing naturally to support balance and rhythm,” Johns said.

Cool down and stretch

End with five minutes of slower walking to bring your heart rate down gradually. Follow with light stretching, especially for your calves, hamstrings, and quads.

Stay consistent

“A good treadmill workout doesn’t have to be long; in fact, 20 to 30 minutes done regularly is more effective than occasional intense sessions,” Johns said.

He said getting the most out of a treadmill workout comes down to intention and consistency. “By varying your speed, using incline, and staying mindful of your form, you turn a routine session into a purposeful and effective workout,” Johns said. “Stick with it, challenge yourself gradually, and over time you’ll notice improvements not just in your fitness, but in your overall energy and health.“