You can do this workout at anytime, but I did it this morning so that is why I chose this title! lol I combined a continuous interval treadmill session right into a short full body tone up circuit I thought up. Change, alter, shorten or lengthen anything you want. Enjoy =)
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TREADMILL
*5 min warm up walking at 4.3-4.5
*10 min run at 6.3-6.5 speed minimum
*1 min at 7
*1 min at 7.3
*1 min at 7.5
*1 min at 7.7
*1 min at 7.9
*1 min at 8.1
*30 sec sprint ( at as fast of a speed as you can sustain)
*45 sec sprint
*45 sec sprint
*30 sec sprint
*run 5 min at 6.3-6.5 speed or at least to the 30-35 min mark
*walk at 4.3-4.5 pace for 10 more min. or until the 40-45 min mark.
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SHORT CIRCUIT
*30-45 sec of x jumps ( start low squat or like a ball hands touching floor,legs together, explode up off ground and into air and spread arms and legs making the body look like an x in the air, land back in the low ball like squat and touch ground, keep repeating)
*1 min of jumping jacks
*1 min of push ups (can do 30 reg. and 30 yoga push ups)
*30 second knee to elbow jumps
*30 second high knees
*1 min jump rope
***Repeat 3-4 four times through the circuit. This should take anywhere from 14-21 min depending how long you take transitioning in between things. However, the faster you start right into this circuit after your treadmill routine, the more you will actually feel this. Same goes for the speed and pace you keep in between each exercise in this circuit.
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