Metroholica

It is recommended that you do this workout at least 3 times a week.
The beginner's routine burns about 155 calories. The advanced routine
burns about 203 calories and should be done 1x per week and then 2x
the following week.
As with any exercise routine make sure you visit your doctor before
starting a new routine.
ime (Minutes), Incline, Speed
0:00-5:00 1% 3.0 mph
5:00-7:00 2.5% 3.3 mph
7:00-8:00 2% 2.7 mph
8:00-11:00 4% 3.3 mph
11:00-12:00 3% 2.7 mph
12:00-16:00 4% 3.5 mph
16:00-17:00 3% 3.0 mph
17:00-21:00 4% 3.5 mph
21:00-23:00 3% 3.0 mph
23:00-25:00 3% 3.3 mph
25:00-30:00 1% 3.0 mph
Advanced Routine
Time, Incline, Speed
0:00-5:00, 2%, 3.3 mph
5:00-8:00 4% 3.7 mph
8:00-9:00 3% 3.4 mph
9:00-13:00 5% 3.3 mph
13:00-14:00 3% 3.5 mph
14:00-19:00 6% 4 mph
19:00-20:00 3% 3.5 mph
20:00-24:00 6% 4.3 mph
24:00-25:00 4% 3.6 mph
25:00-30:00 2% 3.3 mph