Intervals to try

In Decent Shape? 2 min warm up
2 mins at 6.0, 2 mins at 7.0
2 mins at 6.0, 2 mins at 7.5
2 mins at 6.0, 2 mins at 8.0
2 mins at 6.0
1 min at 3.8/15.0 incline, 1 min at 5.5/12.0
1 min at 3.8/15.0, 1 min at 5.5/12.0
1 min at 3.8/15.0, 1 min at 5.5/12.0
2 mins 6.0
1 min cool down

=25 mins

25 of each–

1) lunges 2) leg raises 3) squats 4) push-ups 5) bridges with ball6) side touches 7) lunges 8) crunches with ball in the air 9) dead lift 10) side touches

 Just Starting out?

2 min warm up
2 mins at 5.0, 2 mins at 6.0
2 mins at 5.0, 2 mins at 6.2
2 mins at 5.0, 2 mins at 6.4
2 mins at 4.0
1 min at 3.8/7.0 incline, 1 min at 5.5/5.0
1 min at 3.8/7.0, 1 min at 5.0/5.0
1 min at 3.8/7.0, 1 min at 5.0/5.0
2 mins 4.0
1 min cool down

= 25 min

1) lunges 2) leg raises 3) squats 4) push-ups 5) bridges with ball6) side touches 7) lunges 8) crunches with ball in the air 9) dead lift 10) side touches