This is a short HIT session, high intensity interval session. We are asking you to perform it on a treadmill if possible. If not, use whatever cardio equipment is available to you (i.e. bike, rowing machine) or run outside. Following a warm-up, perform 30-seconds of all out work followed by 1:00 of recovery. Repeat this sequence for 7 rounds. TREADMILL PROTOCOL EXAMPLE 5-MIN WARM-UP 15-MIN WORKOUT USING 30 SECONDS OF RUNNING AND 60 SECONDS OF WALKING X 10 ROUNDS 3-MIN COOL-DOWN Stay Strong Together, MICHAEL WOOD, CSCS Jefit