Treadmill – 30 minute interval workout

 (hips, hamstrings and glute strengthening)

Form: Power walk – long strides and squeeze glutes at the end of each stride. (I usually put treadmill on highest gradient for this one)

Jogging – Choose a challenging pace with a jogging pace at at least 2 points higher than a walk. (Neutral gradient for this)

Lunges/Squats – in place lunges alternating right and left (or squats)

Walk for 5 minutes ( first 2 is warm up, next 3 begins the rotations)

Leave the treadmill running, jump off of it and do alternating leg lunges for 30 seconds.

Get back on treadmill and at a jogging pace, jog for next 30 seconds.

Cycle through walk/lunges/jog according to this rotation below:

Mins 0 – 2 (walk/warm up)

Mins  2 – 5 (long walking strides, squeeze glutes)

Mins 5 – 5:30 alternating lunges

Carefully get back on treadmill and walk up to minute 6

Mins 6 – 8 jogging

Mins 8 – 10 walking

Mins 10 – 10:30 squats

Carefully get back on treadmill and walk up to minute 11

Mins 11 – 13 jogging

Mins 13 – 15 walking

Mins 15 – 15:30 lunges

Carefully get back on treadmill and walk up to minute 16

Mins 16 – 18 jogging

Mins 18 – 20 walking

Mins 20 – 20:30 squats

Carefully get back on treadmill and walk up to minute 21

Mins 21 – 25 walking

Mins 25 – 28 jogging

Mins 28 – 30 (cool down, easy walk)