[header] How to get the best workout on a treadmill [title] Determine your maximum heart rate before you begin your treadmill workout. [step] All you have to do is subtract your age from 220. So, if you are 40 years old, your maximum heart rate is 180. 
[title] Run or walk on the treadmill until you reach at least 70 percent of your maximum heart rate. [step] The american college of sports medicine says that when you hit this target, you maximize the amount of fat and calories you burn.