I did this workout called
sprint 8s that was based on this theory. It supposedly increases your body's natural output of HGH. It also helps you shed pounds. I'll include it below, and I'll put my "usual" (I've done both higher and lower settings) treadmill settings and ending time readings for each interval as an example. I modified it a bit for the treadmill and my own uses:
3 minute warmup on treadmill (3:00): 7.5 mph
30 second sprint session (3:30): 9.5 mph
1.5 minute recovery (5:00): 7.5 mph
30 second sprint session (5:30): 9.5 mph
1.5 minute recovery (7:00): 7.5 mph
30 second sprint session (7:30): 9.5 mph
1.5 minute recovery (9:00): 7.5 mph
30 second sprint buildup (9:30): 10 mph
1.5 minute recovery (11:00): 7.5 mph
30 second sprint buildup (11:30): 10.5 mph
1.5 minute recovery (13:00): 7.5 mph
30 second sprint buildup (13:30): 11 mph
1.5 minute recovery (15:00): 7.5 mph
30 second sprint buildup (15:30): 11.5 mph
1.5 minute recovery (17:00): 7.5 mph
30 second sprint buildup (17:30): 12 mph
1.5 minute recovery (19:00): 7.5 mph
Cooldown jog of a few minutes: 6.0 mph
Now this workout is actually intended to be done outside where you can fully sprint, and you're supposed to walk back to where you started as your recovery. I have a hard time fully sprinting on a treadmill, and I can't stand walking on a treadmill, so I adjusted it to eliminate the walk. You will be the loud idiot stomping like a maniac on the treadmill with this workout, but it's a kickass 20 minute cardio.