| Time | Intensity/Speed | Perceived Exertion |
|---|---|---|
| 5 minutes | Warm up at an easy pace, gradually increasing your intensity | 4-5 |
| 1 min. | Increase speed and incline 2 increments every 15 seconds | 6-7 |
| 1 min. | Stay at this level for 1 minute | 7-8 |
| 1 min. | Decrease speed and incline 2 increments every 15 seconds | 5-6 |
| 5 min. | Walk or run at a moderate pace | 5 |
| 1 min. | Increase speed and incline 3 increments every 20 seconds | 6-7 |
| 1 min. | Stay at this level for 1 minute | 7-8 |
| 1 min. | Decrease speed and incline 3 increments every 20 seconds | 5-6 |
| 5 min. | Walk or run at a moderate pace | 5 |
| 3 min. | Increase either speed or incline (or both) until | 7 |
| 5 min. | Walk or run at a moderate pace | 5 |
| 1 min. | Increase speed and incline 2 increments every 15 seconds | 6-7 |
| 1 min. | Stay at this level for 1 minute | 7-8 |
| 1 min. | Decrease speed and incline 2 increments every 15 seconds | 5-6 |
| 5 min. | Walk or run at a moderate pace | 5 |
| 3 min. | Increase incline so that you’re working just out of your comfort zone | 6 |
| 5 min. | Cool down at an easy pace | 4 |
| Total Workout Time: 45 Minutes |
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