Gold Member Badge


  • You're all caught up!

How to Do Sprints on a Treadmill

author image Kevin Rail
I am very genuine and magnetic on camera, and have made numerous videos on my own for clients and other organizations that I'm affiliated with. I also have a degree in Sport Management, and multiple certifications to back up my validity. I've also been featured in three different exercise infomercials and had a speaking role in a National Lampoons movie.
How to Do Sprints on a Treadmill
Perform a high intensity sprint workout on a treadmill. Photo Credit: bernardbodo/iStock/Getty Images

Sprints are high impact, high intensity exercises. Being that they are so labor intensive, they burn a high amount of calories when you do them, and they also trigger a higher metabolism once you have wrapped up your workout. This is called the excess post-exercise oxygen consumption, or EPOC for short. If you are a fan of indoor exercise, climb aboard the treadmill to perform sprints.

Video of the Day

Step 1

Step onto the sides of the belt on the treadmill and start the machine. Place one foot at a time on the belt and start walking briskly.

Step 2

Increase your pace slowly to get your heart rate acclimated. Get to a point that you are breaking a good sweat and your breathing is slightly labored. Remain at this pace for about five minutes.

Step 3

Press the up arrow on the console repeatedly as you break into a sprint. Run as fast as you can for 20 seconds.

Step 4

Grab the handrails and lift your body into the air. Place your feet back on the sides of the belt and watch the timer on the console. Rest for 40 seconds, press down on the handrails and lift your body back in the air.

Step 5

Lower your feet back onto the belt and go back into a sprint. Lift your hands off the handrails once you are back in stride and run for 20 seconds. Place your hands back on the handrails, lift yourself back up and place your feet back on the sides of the belt.

Step 6

Repeat your sprint intervals. Aim for eight to 10 sprints when you first start out. Take at least one day off in between your workouts to recover and add one sprint to your workouts each week until you can do 15 or more.

Step 7

Finish up with a light cool-down. Slow down the treadmill to a moderate jogging pace and remain there for two or three minutes. Reduce the speed again to a brisk walking pace and continue to slow down the speed until you are walking slowly. Remain at this pace for two or three minutes.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.


Demand Media