For most gym goers, the first piece of exercise equipment they fall in love with is the beautiful but sometimes boring treadmill. While this gym staple can be super effective for cardio, treadmill workouts can become less than inspiring over time. As you get used to your favorite treadmill it’s easy to find yourself looking elsewhere for love at the gym. But treadmill diehards need never fear, for there are ways to breathe a bit of life back into your relationship and take this cardio favorite from dread-mill to pleasant-mill in no time at all.

5 Treadmill Workouts You Have to Try Tonight

1) The Tempo Run

treadmill workouts bTempo runs are ideal for increasing your lactate threshold and can help you run faster with less effort. Feel like a veteran endurance runner with this 30-minute workout.

  • 10 minute walk or light jog
  • 10 minute Tempo (aim for a solid 7 on a scale of 1 to 10)
  • 10 minute cool down

2) Sprint Intervals

Similar to HIIT training with a kettlebell or a jump rope, some of the best treadmill workouts include busting your booty by alternating between intense and recovery intervals. Try this 8 point workout to get your blood running and leave your brow sweating.

  • Warm up by jogging for 10 minutes
  • Sprint for 30 seconds and recover for a minute and a half.
  • Repeat 8 times, alternating between increasing the sprint time or decreasing recovery time as you go.

3) Hill Intervals

Give your glutes a boost and climb to the highest mountaintops (that the gym can provide) with this switch-up on classic interval training.

  • Jog for 10 minutes to warm up
  • Run a quick pace at 4 percent grade for 90 seconds
  • Return to standard position and jog for 2 minutes
  • Repeat for 5 to 10 repetitions
  • Cool down by jogging for 10 minutes

4) Increasing-Speed Intervals

If you’re sick of feeling basic with regular interval runs these are bound to present a fun challenge.

  • Warm up with a 10-minute jog
  • Jog at a moderate pace for 1 minute
  • Reduce to recovery pace for 30 seconds
  • Increase pace to .1 miles per hour faster than the last interval for 1 minute
  • Continue to increase the intervals until you are unable to maintain the pace with a 30-second recovery
  • Cool-down with a 10-minute jog

5) Progression Run

For a variation on the tempo run that will forever seal your loving bond with your treadmill and boost your lactate threshold, try this intense workout.

  • Complete a 10 minute warm up jog
  • Increase the grade to 1 percent, jogging at a pace of 5 miles per hour
  • Increase the speed by .2 mph every minute, continuing until you can’t keep up
  • Cool-down with a 10-minute jog

Say goodbye to boring treadmill workouts! Make sure you never feel like your time spent on the treadmill is too much of a good thing. Keep your love affair alive by testing out these challenging workouts and you’re bound to leave the gym happy!