|Alternating Speed Sprints on Treadmill and Full Range of Motion on Rowing Machine
||6 sets (time varies)
||Begin running on a treadmill and increase the speed to a speed setting that is a sprint for you. Sprint 0.25 miles at that speed, and then switch to the rowing machine and do 500 meters of rowing at a medium pace as a recovery breather. As soon as you finish the rowing, switch back to the treadmill. Do a total of six sets of the alternating speed sprints and rowing machine. If you finish in under 30 minutes, move to the elliptical machine for a final warm down on medium speed and medium incline until you have done a total of 30 minutes. If you are already in excellent cardio shape, feel free to increase the time, distance, and intensity of this workout.