1. Try the incline Try out the incline function on your treadmill. Using the treadmill's incline can help you mimic walking up and down real hills. Also, working at an incline will help challenge your heart at a slower walking pace, because walking an incline is more difficult than walking on a flat surface. This means that you don't have to walk as quickly, which translates into less impact on your knees and on your hips. Make sure that you let go of the handrails, which will only undermine your workout and won't actually improve your health at all. Instead, slow down if the speed is too fast.
2. Interval workout with hills and inclines
   Interval training is a great way to get a good workout. The interval is the part of the workout that really makes you exert yourself, and then you have a short recovery time so that you can catch your breath. Intervals can be from 30 seconds to 10 minutes; the shorter the interval time, the more intense the workout should be. So if you are only going to do a one minute workout, it should leave you out of breath after that one minute.
   Some treadmills come with interval programs already programmed into the control panel. However, it might be better for you to actually change the incline yourself, since many automatic incline programs only will change the interval by something around 6%, which probably won't give you the workout that you really want.
3. Add your upper body
   One potential problem with treadmill workouts is the fact that you aren't working your upper body very much. You can remedy this deficiency by holding small dumbbells while you work out. However, it is a bad idea to hold these dumbbells while you are running; they work better when coupled with a brisk walk on your treadmill.
4. Change up the intensity of your workouts
   It is important for you to change the intensity of your workouts. This is central to keeping your interest in your workouts and to help you keep up the improvement in your health. Some days can be harder than others are; make sure that you keep your heart rate up and increase the incline and the speed of your workout.

Avoid common treadmill mistakes
It is important for you to make the most of your treadmill exercise by avoiding common treadmill mistakes. Make sure that you have the correct posture and that you avoid taking steps that are too large. Keep your head centered over your shoulders, which should be straight and relaxed. Make sure that you stand up straight. Avoid holding on to the hand rails; they are really just a way for you to cheat your workout and should only be used when you are first starting out. Make sure that you are wearing proper shoes so that you can avoid injury to your knees, your hips, and your ankles.

Don't start out too quickly. Many people start up their treadmill at full speed; instead, start it slowly, get on the treadmill, and then gradually work up to your full speed. Otherwise you risk serious injury.
Make sure that you talk to your doctor before beginning any exercise regimen.