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)_______________15 minutes218 calories Elliptical 25 minutes (alternating intervals)5 minute cool down_______________30 minutes334 calories
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