“The main reason people consider the treadmill so boring is because they have no idea what to do after turning it on,” says running coach David Siik, who created Equinox’s popular new Precision Running class to prove just how fun—and how seriously effective at burning fat—the treadmill can be. “Even if you scribble down a few ideas of intervals you want to try on a sticky note, and stick it to the treadmill, you’ll be much more inspired, and that boredom you used to feel will evaporate.” Evaporate? That might take having Siik’s ridiculously fit self there in person. But lessen? Ease up? That’s enough of a promise to get us excited to try one of his monotony-crushing, fat-melting routines. Hmm… now which one to pick for my next date with Olivia? WORKOUT #1: If you have 15 minutes…Try:  Good Cop, Bad CopHow to do it:  Estimate the fastest speed you can maintain for 60 seconds. That’s your “goal speed,” and you’ll slowly work up to it (while adding glute-sculpting inclines), throughout the workout. Download a pdf of WORKOUT #1 here.   WORKOUT #2: If you have 30 minutes…Try: Take It With YouHow to do it:  Estimate the fastest speed you can maintain for 60 seconds. That’s your “goal speed,” and you’ll slowly work up to it (while adding glute-sculpting inclines), throughout the workout. Download a pdf of WORKOUT #2 here.   WORKOUT #3: If you have 45 minutes…Try: The OutlastHow to do it: The “Outlast” is all about using three different kinds of recovery to make the workout more challenging. For the first segment, the recoveries are longer, but you’ll be toning your lower body and strengthening your heart with inclines. In the second and third segments, you’ll remain on a flat surface (no inclines), but the second segment will keep you sweating with shorter recovery periods, and the final segment pushes you to stay at a faster pace between intervals. Your interval speed will remain the same throughout the workout (1.0 mph less than your “goal speed,” which is the fastest speed you could maintain for 60 seconds). Download a pdf of WORKOUT #3 here. Additional reporting by Victoria Wolk. MORE: 10 Treadmill Mistakes You Don’t Know You’re Making