Are you looking for an intense cardio-vascular workout that can be done at home on your own treadmill? This interval workout will maximize the health benefits your treadmill has to offer.

Follow these steps and you will experience an intense cardio-vascular workout in less than half an hour.

Take 5 minutes to warm up.

For 2 minutes, gradually increase your speed and/or incline, until it is just higher than comfortable.

Then, for the next 2 minutes, every 15 seconds, increase the incline 1 percent.

Again, for the next 2 minutes, increase the incline 1 percent every 15 seconds.

For 2 minutes, every 15 seconds, decrease the incline 1 percent.

Increase the speed to a run (or fast walk) for one minute.

Decrease the speed (to recover) for the next 2 minutes.

For the next 2 minutes, increase the incline 1 percent every 15 seconds.

Then decrease the incline 1 percent every 15 seconds for 2 minutes.

For 1 minute, increase the incline to about 15 or 20 percent and work as hard as you can.

For 2 minutes, decrease the incline to 0 percent (to recover).

For 5 minutes, walk at a comfortable pace (to cool down).

Total workout time: 26 minutes

This workout can be adjusted to suit your personal workout preferences. You can go for longer if you are fit enough to do so. If you are new to the treadmill, you can reduce the workout times until you are able to handle it. Remember, never over-exert yourself. Good luck!