The most effective treadmill routine combines incline walking + HIIT intervals. Walk at 6 km/h on 8% incline for 2 minutes, then sprint at 10–12 km/h for 1 minute — repeat 10 times. This 30-minute session burns 400–550 calories, boosts metabolism for 24 hours after workout, and prevents the body from hitting a weight loss plateau. Follow this 5 days a week and you can lose 1 kg per week combined with a proper diet.