The heart rate monitor that you can find on your treadmill does not control your workout, nor should it. It is merely a device that reads your heart rate by way of connecting to the sensors on the siderails of the treadmill, and it also gives you the information it collects while you are using the machine.Walk, then Sprint
Start off slowly by first walking on your treadmill for about 90 seconds. After that, begin sprinting based on your maximum heart rate percentages. You can calculate these percentages by first subtracting your age from 220; the resulting answer is your maximum heart rate. Multiply this rate by 60, 70, 80, 90 and 95 percent. On the treadmill, intensify the speed until your heart rate meets each of these percentage levels. At the moment that your heart rate finally reaches your target level, go into a full-out sprint for 20 seconds. Alternate like this for 20 minutes.Steady Jog
Start jogging on your treadmill at a steady clip, but only do so for five minutes. After this, place your hands on the heart rate bar of your treadmill to get a heart rate reading. Keep increasing the speed of your treadmill until you get a heart rate reading that is in between 60 to 70 percent of your maximum heart rate. Continue exercising in this fashion, making certain to check each 7- to 10-minute interval that your heart rate stays within this 60 to 70 percent range for the rest of your workout.