Running is one of the most intense cardio activities available. For those who keep it inside, a treadmill workout is a necessity. However, running on a treadmill is easier then running outside because there isn't wind resistance and incline. The good news is on most treadmills you can adjust the incline to make up for this and you can increase your calorie burn as you increase the incline.
Always remember to begin your workout with a warm-up and end with a cool-down. If you have knee problems, keep your treadmill workout to a fast walk. Also keep in mind that a reading of "1" on your treadmill doesn't necessarily mean a 1% incline so understand the digital read outs by studying the treadmill owner's manual.
Try a Hill Workout --1% to 6%
Use a 1% to 6% incline to simulate a hill. Start out using a 1% incline and a moderate pace to warm-up. Gradually take the incline up to 7% and then back down. You can use this for your walking or running pace. Increasing the incline will make either pace a challenge. Vary the incline from 1 to 7, then 1 to 7 again to simulate two hills back to back.
Simulate an Outdoor Workout -- 1% to 2%
According to Coach Jenny from Runner's World, running at a 1% to 2% incline on a treadmill most closely simulates the intensity of outdoor training. Jenny recommends varying your incline because when you do run outside, the incline isn't consistent. Therefore, a hill program may be a better option if you are training for a race.
Take It All The Way Up -- 10%
Celebrities like Jennifer Aniston are rumored to use the highest incline on a treadmill. The higher the incline, the more intense your cardio workout.
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