Your warm ups should last 3 minutes, your steady pace should last you 22 minutes at about 4.5 and an incline of about 4.5;  your cool down should last 5 minutes. Try that for a week and then every week go up on your incline and speed .

Another workout to try is; Start with a 10 min warm up to interval training and up hill walking/jogging. Do not hold onto the treadmill when you run, your arms will get a better workout than your legs. Then increase the incline to about 3-5 % grade (Uphill).Run hard uphill for 3 minutes then slow the pace for 1 minute 30 seconds (90sec).

Repeat this process for 3-miles the first week, then add 2 more miles for a total of 5-miles. The following week increase the percentage (% )of incline a little more. This will make the run even more challenging for you.

You can also increase the time you run hard (and the recovery as well) by 1-2 minutes. That’s a good workout, but if you’re trying to lose fat with the treadmill,  add an extra 5 or 10 minutes for max results. Maybe 5 minutes of walking, or split it up between a jog and a walk. One thing you might want to try as well, if the run for 3 on 5 kills you, consider adding a minute or two to walk in-between the jog and run. That might help you build up your stamina so you’re not so winded.

Also, if you really want a workout, consider kicking up the incline to 1.0. It doesn’t sound like much, but it makes a big difference. A treadmill is at a natural decline, so putting it at 1 or even .5 will make a difference. If you want to save your knees, you might want to do the bike 2 days a week as well.

The company is no longer in business but their treadmills are still being used to this day. They can be purchased second hand for a 10th of their original retail price. Vitamaster treadmills are reliable but parts can be difficult to find should something break. Ebay is the best source of used Vitamaster parts.

Maybe you treadmill doesn’t have an incline function. Doing intervals really helps to burn fat because it forces your heart rate to constantly change. When you run at the same pace all the time, your body acclimates to it. However, if you switch it up, then your body has to constantly work hard. Try this program from a personal trainer.

Warm up at a decent pace (around 3.8-4): 3 min (3:00)

Run (as fast as you can, almost a sprint, probably 6.5): 1 min (4:00)

Fast walk (around 4-4.5) 1 min ( 5:00)

Run: 2 minutes (7:00)

Walk: 1 minute (8:00)

Run: 3 minutes (11:00)

Walk: 2 minutes (13:00)

Run: 4 minutes (17:00)

Walk: 3 minutes (20:00)

Run: 5 minutes (25:00)

Walk: 4 minutes (29:00)

Run: 6 minutes (35:00)

Walk: 3 minute (38:00)

Cool down (around 3) for 2 minutes (40:00).

You can make the workout longer or shorter (40 – 60 minutes is a good amount of time); but just make sure you always are running a minute more than you are walking. You’ll be sweating a lot! You can also do intervals by running 5 min, walking 1 minute or whatever ratio works for you.

The treadmill will more than likely burn more calories. The reason for the elliptical showing more calories burned is because you can go at a much higher intensity and duration than on a treadmill. However, those numbers are an average for that age, sex, and/or weight. You are definitely burning more or less calories than what it says. The treadmill workouts are much tougher because your legs are having to do much more work. Just like running on a treadmill is much easier than running on the ground. It is advised not look at the calorie meter at all truthfully. Your main focus should be on the duration and intensity because they are the main predictors of how many calories are burned (also, whether the main fuel source burned was fat, carbs, and/or protein). Do not worry if the machine says you only lost 200 calories because that is never even close to being correct (sometimes it is decently close at lower intensities).

Ellipticals have advantage over treadmill in that you use not only your legs, but your arms as well. That is if you use it’s arms giving you a sort of cross country skiing action as well as just walking. Many people prefer ellipticals over treadmills because of this. They feel they get a lot better over all work (lower & upper body) out on it when using the arms as compared to the treadmill. The down side to most of them is the stride length is set. So when buying one you have to get one with a stride length that fits your normal stride. You can purchase one that you can vary the stride length. For most people that is usually 15 to sixteen inches. For real short people that is around 13 inches. For tall people that can be eighteen to twenty one inches. Go to the store and get on them and test them out to find the one that fits you.

Most treadmills can operate with users above the weight limits if they are used for walking, or fast paced walking, workouts. Keep in mind that exceeding the weight limit may void the warranty and can reduce the safety features of the treadmill.

A motor above 2.75HP is usually not important unless you weigh more 300 pounds or more. The motor size is a very important factor if you weigh 300 pounds or more.  The motor is important for this weight range as it will reduce belt drag, and it will ensure the treadmill lasts longer.

Anything less than a 2.25HP motor is usually found in cheaper treadmills that are only suitable for walking workouts.

Programs may not be an important feature if you are using a treadmill for weight loss workouts. Programs can be a useful tool to keep your workouts interesting. The most important aspect of using your treadmill for weight loss workouts is using the treadmill regularly.

Programs are very important if you intend to use for treadmill for training. Treadmill programs can be a very effective tool to get past training plateaus.  Programs are also valuable for tracking your progress when used in conjunction with an integrated heart monitor.

Frame Warranty:
Most manufactures will offer a lifetime warranty on the frame. The most common frame failures are due to bad welds, at the same time frame failures are very uncommon due to quality assurance procedures typically used by all treadmill manufacturers.

Motor Warranty:
Motors commonly carry a lifetime warranty. Motor failures are not common on home use treadmills. Most motors can easily operate for more than 1,000 hours. It would take you 10 years, at 2 hours consistently a week, to reach 1,000 hours on your treadmill.

Parts Warranty:
The parts warranty is probably the most important as the parts warranty includes anything besides the frame and motor. Items commonly covered by the parts warranty are belts and rollers. Belts and rollers are the most common items to wear out on a treadmill. Decent treadmills will usually offer a 2 year, or more, warranty on parts.  Stay away from parts warranties that are less than a year.

Electrical Warranty:
Electrical failures used to be uncommon on treadmills. Electrical components typically consist of circuit boards and wiring, these items have a low failure rate. Some of the higher end treadmills offer an increasing array of gadgets that may be covered under the electrical warranty.  Make sure you understand what is covered in the electrical warranty when purchasing treadmills with LCD televisions and/or wireless heart rate monitors. Electrical warranties usually range from 1-2 years.

Labor Warranty:
Labor warranties usually define in-home repairs. A good example of a labor warranty is in the case of failed belt. For this example we will use a labor warranty of 1 year and a parts warranty of 2 years with a belt failure after 14 months. In our example the manufacture would replace the belt, but it would not cover the labor to install the replacement belt. Labor warranties are probably the most important warranty to consider if you are not mechanically inclined. Labor warranties usually range from 1-2 years.

Treadmill users who typically only walk on their treadmill may not see the benefit of an integrated heart rate monitor.  There are many ways, and tools, to track your heart rate. Integrated treadmill heart rate monitors are only beneficial if they work with the treadmill programs.

A treadmill heart rate monitor is useful if it integrates with the treadmill program. Integration allows the program to control the intensity of the workout depending on your heart rate. There is little to no benefit from a treadmill heart rate monitor if it does not integrate with the program. You can monitor your own heart rate with your finger.

Treadmill heart rate monitors typically either use a side rail pad, or a chest strap. Side rail pads work by sensing the electrical signals generated by the heart, much like an ECG. Pads are not typically as accurate as chest straps. Chest straps wrap snugly around your chest just below your breast. Most integrated treadmill-chest-strap-heart-monitors are wireless, but some may still require a cable.