Try it Tuesday

A friend of mine is a big Jackie Warner fan and told me about this treadmill workout.  I gave it a try yesterday and for being only 20 minutes, it feels like a good workout.

Treadmill Walk/Run
This workout involves four 5-minute intervals on the manual setting without holding onto the handrails. "Stay springy in your step, pump your arms, and keep your muscles tight as you walk up hills and inclines," Warner says (you'll feel it in your glutes and arms). As your body adapts, gradually increase your speed both on the run-walk intervals and on the walk recovery.

Minutes	What to do	RPE
0–5	Warm-up with an easy walk, increasing speed to 3 mph. During the last minute, take the incline up to 12–15%	6–7
5–7	Lower the ramp to 1% and increase speed to 4.5 to 6.5 mph (depending on your ability)	7–8
7–8	Reduce speed to 3.5 and increase incline to 3–5%.	6
8–17	Repeat minutes 5–8 three times	6–8
17–20	Reduce incline to 1% and cool down easy.	3