I have not done it on a treadmill but I have on a stationary bike and I currently do them on a quiet stretch of road near my house. There are some strength advantages to breaking into a full sprint. The key to the sprinting is to reach maximum output.

Basically it goes like this: Work out A. 20 second sprint followed by a 10 second rest/jogging/walking/keeling over doesn't matter. That's one interval you will need to do 8. Start off with a 3 min warm up jog and a 5 min cool down.

Work out B. This one is for bonus fat burning. 30 second sprint followed by 90 second rest. You can go as little as 60 seconds for the rest or up to 120 seconds but I've always done 90. Same warm up and cool down.

Sounds simple but it's pure hell. The most important thing is to go all out. It can be very hard to get your body to do this and it can feel quite uncomfortable. I come away with burning lungs and blurry vision due to all the mad blood flow.

Do these on non-lifting days alternating between work out A and B - that's one of each per week. Be careful on the treadmill because the level of fatigue can affect your balance. There are tabata timers for smart phones if you want to get out into the fresh air. I've done tabata burpees and tabata mountain climbers too - but only as a last resort. Some people talk about doing it with a jump rope or corss fit style strength exercises - there aren't really tabatas because the all out intensity isn't there.