How to Do Sprints on a Treadmill

Sprinting is an intense calorie-burning workout.
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Sprinting is a high-impact and high-intensity exercise that increases the heart rate quickly. Because of this, sprints have the ability to burn many more calories than a steady paced run. According to Shape Fit, sprints also cause an after-burn of calories, continuing the calorie burn for hours after the workout.


    Step 1

    Step onto the side of the treadmill and start the machine. Place one foot at a time on the belt and begin walking briskly to warm up. Continue at a brisk walk for five minutes.

    Step 2

    Increase the pace on the treadmill until you are sprinting. Run for 20 seconds.

    Step 3

    Decrease the speed of the treadmill down to a walk and rest 40 seconds. Those who are more advanced can just grab the handrails and jump onto the sides of the treadmill to rest for the 40 seconds.

    Step 4

    Increase the speed of the treadmill back up to a sprint. Those who jumped on to the sides of the treadmill, hold the handrails and jump back onto the treadmill. Once you are comfortable in the sprint, release your hands and sprint for 20 seconds.

    Step 5

    Repeat the sprint intervals for a total of eight to 10 sprints.

    Step 6

    Lower the treadmill speed back to a walk and cool down for five to 10 minutes.


    • The 20-second sprints in this article are only examples. If you are new to sprints, you may want to start with 10-second sprints or only repeat the 20-second sprints five times until you are more fit.


    • Never use a speed that is too much for you to handle. Only sprint at a speed you are comfortable with.


    • Sprinting is an intense workout. If you are new to exercise consult your doctor before beginning a new workout regimen.

    Things You'll Need

    • Treadmill

    • Running shoes

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