I apologize if this pops up as a double post. I think TK ate the first one
This is my cardio program, done 4x a week on the treadmill. Good luck!
2min warm up speed 3.0
1min run speed at 6.0
1 min walk speed at 3.5
1 min run speed at 7.0
1 min walk speed at 3.5 incline up to 10 don't hold on.
2 min jog speed at 6.0
1 min sprint 7.5
2min walk speed 4 incline 12
1 min sprint 7.5
2 min walk speed 4 incline 12
1 min sprint 7.5
2 min walk speed 4
3min jog speed 6.5
1 min sprint 8
2 min walk 3.5
1 min sprint 8
2 min walk 3.5
1 min sprint 8
2 min walk 3.5
5min jog 7
3 min walk speed 3.5 incline 12
2 min walk cool down