30 minute treadmill workout        
                 
Time Intensity/Speed Incline Perceived Exertion   Perceived Exertions Scale
5 min. 3.0 mph – warm-up 1% Level 2-3   0 – Nothing at all    
5 min. 3.5 – 4.5 – walk/slow jog 1% Level 4   0.5 – Just noticeable  
1 min 5.0 – 5.5 – speed walk/run 2% Level 6   1 – Very light    
2 min 4.0 – 5.0 – walk/slow jog 0% Level 4   2 – Light      
1 min 5.0 – 5.5 – speed walk/ run 2% Level 6-7   3  – Moderate    
2 min 4.0 – 5.0 – walk/slow jog 0% Level 4   4 –   Somewhat heavy  
1 min 5.3 – 5.7 – speed walk/run 1-2% Level 7   5 – Heavy    
2 min 4.0 – 5.0 – walk/ slow jog 0% Level 4   6        
1 min Walk or run as fast as you can 1-2% Level 7-8   7 – Very heavy    
2 min 4.0 – 5.0 – walk/ slow jog 0% Level 4   8        
5 min 3.0 – 4.0 0% Level 3   9        
          10 – Very, very heavy