The treadmill is a piece of equipment so many of us love to hate. But in the dead of winter, the sweltering dog days of summer, or so many instances actually, it can be a great option for a quality workout.

Here are three workouts that will help break up the monotony of a steady-state treadmill walk or run. They’ll deliver some real health and fitness benefits as well!

Hill Workout

• Set treadmill  to 1 degree incline
• Warmup Walk 2 minutes
• Warmup Walk or easy jog 3 minutes
• 2 minutes jog at 1 degree incline
• 1 minute jog at 2 degrees incline
• 2 minutes jog flat incline
• 1 minute jog at 3 degrees
• 2 minutes at 1 degree incline
• 1 minute walk or jog at 4 degrees incline
• 2 minutes at 1 degree incline jog
• 1 minute walk or jog at 5 degrees incline
• 2 minutes at 1 degree incline jog
• 1 minute walk or jog at 4 degrees incline
• 2 minutes at 1 degree incline jog
• 1 minute walk or jog at 3 degrees incline
• 2 minutes at 1 degree incline jog
• 1 minute walk or jog at 2 degrees incline
• 5 minutes easy cooldown walk or jog at 1 degree incline

Ladder Workout

• Set treadmill  to 1 degree incline
• Warmup Walk 2 minutes
• Warmup Walk or easy jog 3 minutes
• 2 minutes easy jog
• 1 minute medium-pace run
• 2 minutes easy jog or walk
• 30 seconds hard effort
• 2 minutes easy jog or walk
• 1 minute hard effort
• 2 minutes easy jog or walk
• 90 seconds hard effort
• 2 minutes easy jog or walk
• 1 minute hard effort
• 2 minutes easy jog or walk
• 30 seconds hard effort
• 2 minutes easy jog or walk
• 1 minute medium pace run
• 5 minutes cool down jog at 1 degree incline

 HIIT Interval Workout

• Set treadmill  to 1 degree incline
• Warmup Walk 2 minutes
• Warmup Walk or easy jog 3 minutes
• (repeat this circuit 1-3 times)
• 2 minutes medium pace run
• 1 minute kettlebell swings off the treadmill
• 2 minutes medium pace run
• 1 minute walking lunges off the treadmill
• 2 minutes medium pace run
• 1 minute squats off the treadmill
• 2 minutes medium pace run
• 5 minutes easy cool down