Treadmill Interval Workout 20 minutes
| Minutes | Speed |
| 0-6 | 6.0 |
| 6-7 | 7.5 |
| 7-8 | 6.0 |
| 8-9 | 7.5 |
| 10-11 | 6.0 |
| 11-12 | 7.5 |
| 12-13 | 6.0 |
| 13-14 | 7.5 |
| 14-15 | 6.5 |
| 15-20 | 6.0 |
Treadmill Interval Workout 20 minutes
| Minutes | Speed |
| 0-6 | 6.0 |
| 6-7 | 7.5 |
| 7-8 | 6.0 |
| 8-9 | 7.5 |
| 10-11 | 6.0 |
| 11-12 | 7.5 |
| 12-13 | 6.0 |
| 13-14 | 7.5 |
| 14-15 | 6.5 |
| 15-20 | 6.0 |