Workout for GYM

"Warm up for 3 minutes. Then start this series of intervals, which get longer and then shorter. Push yourself during the intervals, working at an 8-9 on a 10-point scale, with 10 being your maximum ability and 1 being sitting still. During the recovery, cut your pace to a 5-7 on that same 10-point scale. 15-second interval, followed by 15-second recovery. Repeat once. 30-second interval, followed by 30 seconds of recovery. Repeat once. 45-second interval, followed by 45-second recovery. Do not repeat. 1-minute interval, followed by 1-minute recovery. Repeat 3 more times. 45-second interval, followed by 45-second recovery. Do not repeat. 30-second interval, followed by 30-second recovery. Repeat once. 15-second interval, followed by 15-second recovery. Repeat once. Cool down for 3 minutes. Workout 2: Treadmill Time: 30 minutes What it does: Challenges you with intervals, so you get constant changes in intensity, incline, and speed. They help you get fitter, letting you work harder in less time. It's up to you whether to run or walk."