"An Oldie - But a Goodie" Treadmill 10-5 Hill Workout!

Hey everyone! I wanted to share one of my favorite treadmill workouts. This is a great routine to try to squeze out in the morning or when you are at a loss for "ideas".  Everytime my clients or myself do this routine - we sweat buckets! If done straight through and with a good intensity, you should feel this one! =)

(remember all treadmills vary. Sometimes the machines I use at the rec vary 4 speeds different than the ones at cross fit in Rushville so If it feels too easy, up it or drop the intensity if it is too hard)

-5 min warm up walk.. however, keep it brisk. 4.5-4.9 pace
-10 min @ 6.3 working into 6.5
-30 sec sprint at 9.3 (or whatever best fits your level)
-30 sec sprint @ 9.3
-30 sec sprint @ 9.3
(rest in between these sprints but try to go into the next as soon as you feel you can.)
-10 min @ 6.5..working into 6.7-6.8 by end
-30 sec hill run..inclines vary but I had the rec center treadmill  @ 15. Just make it a hard incline and set the speed between 7.3-7.6 (or whatever works best for you)
-30 sec hill walk..keeping walking speed brisk between 4.5-5.0
-30 sec hill run (same criteria as prev. hill run
(rest in between each of these by walking and taking the incline down but get into the next climb as soon as you can!)
-5 min run doing the following
*1 min @ 6.8
*1 min @ 6.9
*1 min @ 7.0
*1 min @ 7.1
*30 sec @ 7.2
*30 sec @ 7.3
-5 min brisk cool down walk at around 4.5-4.8 pace

Enjoy =)