Suggested Time: 30 minutes

(Prevention.com) -- Treadmills are the perfect excuse buster — no need to worry about weather, traffic, or darkness. Seeing your speed increase as you become more fit is also a huge motivator. Try this routine from Lee Scott, creator of the DVD Simple Steps for a Great Walking Workout, to blast more than 150 calories* in half an hour.

Start at a comfortable speed. Increase 0.6 mph from there for Phase 1 speed intervals. For each subsequent phase, increase your speed intervals by 0.2 mph.

*Calorie burn is based on a 150-pound person and will vary depending on weight, walking speed, and workout duration.