For a serious calorie burn, try this High Intensity Interval Training (HIIT) total body workout that takes you on and off the treadmill and guarantees you won't be bored.
Warm up: Treadmill for 3 - 5 minutes at a comfortable pace that makes you swing your arms
Treadmill 3 minutes – walk/run at an incline of 8 and a speed of 3.0 - 4.5
20 Plie squats
15 push ups
Treadmill 2 minutes – jog at an incline of 4 and a speed of 5.0 - 8.0
20 Walking lunges with dumbbells
15 Bench Dips
Treadmill 1 minute – run at an incline of 2 and a speed of 6.0 - 10.0
20 ball bridges & leg extensions
20 bicycles (10 each side)
Treadmill 30 seconds – sprint at an incline of 1 and a speed of 6.5 - 12.0
20 Ball crunches w/dumbbell @chest (left/right/center crunch counts as 1 rep!)
Hold Low Plank for 1 minute; relax for 15 secs; 1 minute Low Plank with alternate leg raises at 15 secs.
REPEAT X 2 or X 3!!!
Be sure to stretch those hard-working muscles afterwards and plan to sleep well tonight!