The plan includes a manual treadmill that sells new for between $100 and $200. I assume you have a watch or a clock with a second hand, so if you want to go for a no cost program you can dump the manual treadmill and substitute running in place, or jumping rope if you want. The equipment is not critical. You exercise your body after all, not the equipment. By the same token if you already have a motorized treadmill (automatic)that works too.

A 200 pound person would require about 7 1/2 hours per week of exercise that put their feet on the treadmill 75 times per minute. Use this formula to convert for your situation:

(Your Body Weight/100) * 468 * (Steps Per Minute/75) = Calories Per Hour. Divide 7,000 by the Calories Per Hour figure and that is how many hours of exercise per week you must do to lose 2 pounds of body fat.

You can play with the number of hours of exercise per week by changing the steps per minute or by changing your caloric consumption per week. Make sure that you get your heart rate to THR for 20 minutes during three sessions, and you know for a scientific fact that by continuing your program you will accomplish your cardio fitness and weight loss goals.
References :
http://ezinearticles.com/?A-Manual-Treadmill,-a-Watch,-and-a-Pulse-a-Cardio-Fitness-Program-Make&id=392488

Lot easier to go buy a new one that is motor driven.
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What you want to do it’s almost impossible.

There are a lot of options for motor driven treadmills. Avoid headaches and choose a new machine.

I train on treadmills almost daily (all motorized). It’s worth it! All depends on your budget. I did some good treadmill reviews. Maybe they’ll be helpful (read more at http://www.runreviews.com)

All the best!
Anna
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