Treadmill Warm up
5 minute walk (alternating intervals)
0-1 min (3.2 MPH, 1 % incline)
1-2 min (3.5 MPH, 5%)
2-3 min (4.0 MPH, 8%)
3-4 min (4.0 MPH, 10%)
4-5 min (4.2 MPH, 5%)
4 minute jog
5-9 min (5.8 MPH, 1%)
4 minute run
9-11 min (6.5 MPH, 1%)
11-13 min (7.0 MPH, 1%)
2 minute walk
13-14 min (3.5 MPH, 0)
14-15 (3.2 MPH, 0)
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15 minutes
218 calories
Elliptical
25 minutes (alternating intervals)
5 minute cool down
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30 minutes
334 calories