How much time do I spend on a treadmill to increase stamina and leg muscles?

In order to burn more calories and achieve leg muscles you must try some of the HIIT treadmill workouts or you can also try some of the normal workouts to burn more calories while working on treadmill. Any way you feel easy for yourself.

Some of the treadmill workouts i founded helpful which can help you burn more calories on treadmill to achieve muscles are

Sidewinder Workout

This workout aims to increase your heart rate, strength, duration, and stability.

5 minutes warmup (Gradually increase speed from 2.4-3.5 mph)

2 minutes sideways walking (1 minute facing right, 1 minute facing left – Speed 2.2 mph)

2 minutes sideways walking (1 minute facing right, 1 minute facing left – Speed 2.4 mph)

1 minute forward walking (Speed 4.5 mph)

1 minute forward walking (Speed 3.5 mph)

2 minutes sideways walking (1 minute facing right, 1 minute facing left – Speed 2.6 mph)

2 minutes sideways walking (1 minute facing right, 1 minute facing left – Speed 2.8 mph)

1 minute forward walking (Speed 4.2 mph)

1 minute forward walking (Speed 3.5 mph)

2 minutes sideways walking (1 minute facing right, 1 minute facing left – Speed 2.8 mph – 5% Incline)

5-minute cool down. (Gradually decrease speed from 3 to 1.8 mph)

Sprint/ Interval Workout

Are you willing to get a good physic and to shed a few pounds? Sprint/ Interval workout is a perfect choice. It serves as a calorie burner and it raises your anaerobic capacity.

Start with 10 minutes of warming up (Gradually increase speed from 3- 5 mph)

Continue with a sprint in which your heart rate is 85-90% of its maximum. If you are wondering how to calculate your heart rate, all you need to do is to remove your age number from 220. (Increase speed gradually from: 4-9 mph)

Continue with 2 minutes of slow walking, in which your heart rate goes from 120 to 130 beats per minute. (Speed 4 mph)

Continue with 20-30 minutes of running and slow walking (2-3 mph).

End it with 5 minutes of cooling down (Gradually decrease the speed from 3 – 0.5 mph)

Never-a-Flate-Moment Workout

Never-a-flat-moment workout is a highly-efficient workout for burning calories and we guarantee you that you will feel the burn. Here are the steps you need to follow in order to perform this exercise.

3 minutes warm-up (Speed 3-3.5 mph)

2 minutes running (3.5 mph/ 7% incline)

2 minutes running (4 mph/ 4% incline)

2 minutes running (2.8 mph/ 10% incline)

2 minutes running (3.2 mph/ 6% incline)

2 minutes running (3 mph/ 8% incline)

1 minute running (3 mph/ 3% incline)

7 minutes running intervals (3.2-6.5 mph/ 5% incline)

11 minutes endurance intervals (3.2 mph/ 10-15% incline)

3 minutes cool down (Decrease speed gradually from 2.8 to 2 mph/ Incline from 3 to 1%)

One hour daily will do it.