Workout Instructions:
This workout can be done on the treadmill or any other cardio machine! If you desire to use any other cardio equipment other than a treadmill, simply gauge the workout based on the intensity scale rather than the speed! Time to push it to the limit!
| Time (Minutes) | Speed (MPH) | Intensity (Scale of 1-10) |
|---|---|---|
| 0-5 | Warm Up Between a Pace of 3.5-5 mph | 4-5 |
| 5-10 | 5.0 | 5 |
| 10-11 | 5.5 | 6 |
| 11-12 | 6 | 6-7 |
| 12-13 | 6.5 | 7-8 |
| 13-14 | 7 | 8 |
| 14-15 | 7.5 | 9 |
| 15-16 | 7 | 8 |
| 16-17 | 6.5 | 7-8 |
| 17-18 | 6 | 6-7 |
| 18-19 | 5.5 | 6 |
| 19-20 | 5.0 | 5 |
| 20-30 | Repeat Sequence Starting at the 10 Minute Mark, or 5.5 mph. | ----- |
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