Step 1: Warm up
Warm up your body with a five-minute jog before stretching. Stretch your quads, calves, and hamstrings, and begin your workout.
第一步：熱身
在開始鍛煉前進行5分鐘的慢跑來進行熱身。舒展你的四頭肌，腿肚子和腿筋，然后再開始健身。

Step 2: Set on incline
Set the machine on a 1 percent incline. You will use more muscle groups on an incline, which will burn more calories.
第二步：設定傾斜度
將跑步機設置成百分之一的傾斜度。在有坡度的跑步機上你會多鍛煉肌肉，從而燃燒掉更多的熱量。

Step 3: Walk without holding on
Walk or run without holding the handrails. Swing your arms forward and back, holding them at a 90-degree angle.
第三步：不扶握把手而行走
走或跑步時不要扶著把手。前后晃動你的胳膊，使胳膊保持在90度的夾角。

Tip:Keep your hands at hip level.
小貼士：讓雙手位于臀部。

Step 4: Maintain a neutral position
Keep your head in a neutral position as you stand tall. Land on the middle of each foot and then roll onto the balls of your feet.
第四步：保持在中間位置
當你站立時，讓頭處于中間位置。用腳掌中部著地，向腳大拇指方向用力。

Step 5: Run in middle
Walk or run in the middle of the treadmill. Running too close to the sides can cause your arms to rise, which will cause stress on your shoulders and neck.
第五步：在跑步機中間位置運動。
在跑步機中間位置走或跑。離邊側太近你就必須高舉胳膊，從而繃緊肩膀和脖子。

Step 6: Shorten stride
Work on your speed by shortening the strides when you run. Strive for 46 to 48 strides in 30 seconds.
第六步：縮短步子
當你跑步時要縮短步子。爭取30秒內行走46至48步。

Step 7: Add intervals
Add speed intervals to your workout. Begin by walking or running at your normal pace for two to three minutes and then go at a faster pace for 30 to 60 seconds.
第七步：調整節奏
健身時要調整節奏。開始跑步或走路時用正常的速度運動2至3分鐘，然后用更快的速度運動30到60秒。