Got 25 minutes?

Warm-up steady at level 3 incline 3 for 3 minutes at 65% of max
Challenge one at level 12 incline 5 for 1 minute at 75% of max
Steady interval at level 7 incline 3 for 1 minute at 65% of max
Challenge two at level 10 incline 3 for 2 minutes at 85% of max
Steady interval at level 5 incline 5 for 2 minutes at 75% of max
Challenge three at level 8 incline 1 for 3 minutes at 95% of max
Steady interval at level 3 incline 1 for 3 minutes at 75% of max
Challenge three at level 12 incline 5 for 3 minutes at 85% of max
Cool-down steady at level 3 incline 3 for 2 minutes at 65% of max

Be sure to stretch at least 5 minutes after this workout to prevent injuries, avoid tightness, and improve flexibility.