i don't sweat, i sparkle
Treadmill intervals — 30 min
| Minutes | Speed | Incline |
|---|---|---|
| 0 – 5 | 2.5 | 0–2% |
| 5 – 8 | 3.0 | 5% |
| 8 – 10 | 2.5 | 2% |
| 10 – 13 | 3.0–3.5 | 8% |
| 13 – 15 | 2.5 | 2% |
| 15 – 18 | 3.0 | 10–12% |
| 18 – 20 | 2.5 | 2% |
| 20 – 23 | 3.0–3.5 | 10% |
| 23 – 25 | 2.5 | 2% |
| 25 – 28 | 3.0 | 12% |
| 28 – 30 | 2.5 | 0% |
When it feels easy — add incline before speed. Incline is the intensity lever.
Kettlebell finisher — 10 min
3 rounds — minimal rest between
Circuit — 30–32 min
3 rounds — 40 sec on / 20 sec rest — 90 sec between rounds
Treadmill — 15 min steady
| Duration | Speed | Incline |
|---|---|---|
| 0 – 15 min | 2.5–3.0 | 4–5% |
Active recovery pace. Comfortable but not lazy. This is not a push day.
Circuit — 20 min
3 rounds — 40 sec on / 20 sec rest — 90 sec between rounds