Military-Style Cardio Treadmill Workout

🪖​Time: 30–40 minutes
Level: Intermediate–Advanced (modifications provided)
Goal: Improve cardiovascular endurance, speed, and stamina
🔥 WARM-UP (5 minutes)Gradually increase intensity:

• 0–2 min: Walk at 3.5–4.0 mph
• 2–4 min: Light jog at 4.5–5.5 mph
• 4–5 min: Dynamic leg swings (off treadmill) + walking lunges (optional)​

🧘‍♀️ COOL DOWN (5 minutes)

• 2 min walk at 3.0–3.5 mph (0% incline)
  
• 3 min off-treadmill stretches:
  
  • Standing quad stretch
    
  • Hamstring stretch
    
  • Hip flexor lunge
    
  • Calf stretch on incline
    
  • Deep breathing