Hill running (incline)
It's easy to run hills on a treadmill, since you can elevate the grade. The higher the incline, the more you work the quads and calves. According to a 1997 study at the University of Georgia, running uphill activates 9 percent more muscle with each stride than running on flat land. Do fast hill runs or hill sprints as part of a high-intensity interval training workout, or run uphill at a steady pace. You'll build muscle either way, but intensity intervals work your muscles harder and build muscle faster.
Sprinting:
Sprinting, unlike jogging and running, builds your glutes, quads, hamstrings, calves and abs. According to Shape magazine, running at a steady pace can lead to muscle loss, whereas doing sprint intervals builds muscle and burns more fat. For a great sprinting workout on the treadmill, do high-intensity interval training. That means running at a steady pace for a few minutes, then sprinting at full intensity for a minute.
Min's comments on the workouts:
Both are okay but serve different purposes. The first one (pink) is low intensity (LISS) so it's good if you have no carbs or better yet no food in your system. Your body will switch to converting fats for energy, instead of let's say carbs that you just ate before your workout. It's basically aerobic exercise. So do in morning or if you feel tired/weak.
The other one has sprints so it's high intensity (HIIT). You can do this after you've had food because its anaerobic. You'll be more efficient in converting carbs to energy and subsequently fat later on. I don't really recommend doing this kind of HIIT in the morning or on empty stomach because it's very taxing on your body. But if you ate a big meal the night before then yes, can!
Me (in regard to Min's notes): "better than google!!"
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