Beginner Plan: on treadmill

• 5min warm up walking at 3.0 speed and 0 incline
• 3min medium intensity walking at 3.5 speed and 0 incline
• 2min fast walking at 4 speed and 0 incline
• 2min walking at 3.0 speed and 2 incline
• 2min walking at 3.0 speed and 3 incline
• 2min walking at 3.0 speed and 4 inlcine
• 2min walking at 3.0 speed and 5 incline
• 2 min walking at 3.0 sped and 6 incline
• 2 min walking at 3.5 speed and 0 incline
• 2 min walking at 3.8 speed and 0 incline
• 2 min walking at 4 speed and 0 incline
• 2 min walking at 4.2 speed and 0 incline
• 2 min cool down at 3.0 speed and 0 incline

Intermediate Program: You need treadmill and a skipping rope

• 3 min warm up at 3.5 speed and 0 incline
• 2 min 4.0 speed and 0 incline
• 5 min jog at 5.5 speed
• 5 min walk at 3.5 speed and 10 incline
• get off treadmill and skip rope for 2 min
• stay off treadmill and do 20 squat jumps (have feet shoulder width apart, sit backwards into a squat, jump up, land back into a squat, repeat)
• jog on the treadmill at 5.5 speed and 0 incline
• walk on the treadmill at 3.5 speed and 10 incline
• cool down at a 3.0 speed walk

Advanced Program: you need a treadmill, skipping rope and a bosu ball

• 5 min warm up at 4.0 speed and 0 incline
• jog on treadmill for 3 min at 6.0 speed and 0 incline
• jog on treadmill for 2 min at 6 speed and 2 incline
• jog on treadmill for 2 min at 6 speed and 3 incline
• jog on treadmill for 2 min at 6 incline and 4 incline
• sprint on treadmill for 1 min at 7 speed and 0 incline
• jog on treadmill for 1 min at 6 speed and 0 incline
• get off treadmill
• skip for 2 min
• do 30 squat jumps (have your feet shoulder width apart, sit backwards like you are sitting on a chair, jump upwards, land backwards into a squat, repeat)
• get on the top of the bosu ball and run on the top of the bosu ball for 30 seconds
• do 20 burpies with the bosu ball (turn the bosu ball over so the dome part is facing down, start standing with bosu on the floor/ dome part is facing down, bring your hands down to the top of the bosu, jump your feet backwards into a plank position, jump your feet back in and stand back up)
• walk on treadmill for 2 min at 3.5 speed and 0 incline
• jog on treadmill for 3 min at 6.0 speed and 0 incline
• jog on treadmill for 1 min at 6.1 speed and 0 incline
• jog on treadmill for 1 min at 6.2 speed and 0 incline
• jog on treadmill for 1 min at 6.3 speed and 0 incline
• jog on treadmill for 1 min at 6.4 speed and 0 incline
• jog on treadmill for 1 min at 6.5 speed and 0 incline
• jog on treadmill for 1 min at 6.6 speed and 0 incline
• jog on treadmill for 1 min at 6.7 speed and 0 incline
• jog on treadmill for 1 min at 6.8 speed and 0 incline
• jog on treadmill for 1 min at 6.9 speed and 0 incline
• jog on treadmill for 1 min at 7 speed and 0 incline
• jog on treadmill for 3 min at 6.0 speed and 5 incline
• jog on treadmill for 2 min at 5.5 speed and 0 incline
• walk on treadmill for 2 min at 3.5 speed and 0 incline
• walk on treadmill for 1 min at 3.0 speed and 0 incline