This indoor workout combines aerobic, interval and hill work which targets your hamstring, glutes and hip extensors for strength endurance.  It develops a great base for stimulating the loss of body fat while sculpting your body.  Make sure during the hill run that you pump your arms by driving your shoulders and elbows forward and up.  In addition, drive your knees up as you lengthen your stride.  Last but not least, rotate your torso so your arms cross the midline of your body as you relax through this full range of motion. 

Walk for 10 minutes at speed 4.0

Run for 6 minutes at speed 5.0

Run for 4 minutes at speed 5.5                                                                                                 

Run for 4 minutes at speed 6.0

Run for 4 minutes at speed 4 at incline of 15

Run for 4 minutes at speed 5.5

Run for 4 minutes at speed 4 at incline of 15

Run for 4 minutes at speed 5 at incline of 7

Walk for 2 minutes at speed 3.0