I use to do this sprint training program on a treadmill back in my high school days to train for track. I figured since I hate boring plain old cardiovascular work I’d try her out again.
Walk at a 10 incline at 3.5 - 4.0 mph for 20 mins (warm up stage).
Then crank it up to 10 mph at a 10-15 degree incline and do 10 sets of 15-20 second interval sprints.
So basically you would sprint hard for 15-20 seconds and jump off onto the sides and rest for 30 seconds and jump back onto it again and repeat till you hit 10 sets.
Tell me if this is not the best leg pump you have ever had!