Cardio only. Yes, another treadmill interval workout. Hey, they're very effective so don't fight it!
Warm up for 3-5 minutes finding a comfortable walking or running pace. Raise the incline to 8% (or 10%) and stay there for two minutes. Return treadmill to 0% incline for one minute. Repeat the two minute/one minute cycle for a total of seven rotations. Cool down for 3-5 minutes. Walk backward on the treadmill at a speed of 1.0, for one minute or more. Stretch.
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