Bored with running in place? You can maximize your time on the treadmill beyond just raising the incline. (See Maximize Your Cardio Training With Intervals.)

Here are three different workout routines to help you build endurance, burn fat and torch calories.

Treadmill Workout One

Time: 30 minutes

• For the first three minutes, walk at a moderate pace. This will allow your legs to warm up for the workout ahead.
• Sprint for 20 seconds (7.0 mph or higher).
• For the next 10 seconds, actively recover by walking at a moderate pace. (3.5 mph).
• Alternate between these two paces for the full 30 minutes.

Treadmill Workout Two

Time: 30 minutes

• Start at a steady pace (5 mph). Continue at this pace for three minutes.
• Turn sideways towards the right side of the treadmill, and side shuffle for 30 seconds.
• Repeat the sideways shuffle on your left side.
• Turn forward and jog for three minutes at a steady pace.
• Continue this routine until you reach the 30-minute mark.

Treadmill Workout Three

Time: 30 minutes

• Sprint as fast as possible for a quarter mile.
• Hop off the treadmill and perform 20 Sit-ups and 10 Push-Ups.
• Get back on the treadmill and jog for three-minutes.
• Repeat until you hit the 30-minute mark.