Extra 30 minutes of cardio Daily!

So, you know how one of my goals was to do 30 minutes of cardio 3 times a week outside of group workouts?  (It's my first month's goal).  Consider it accomplished!

All of the team is now required to do 30 minutes of cardio DAILY outside of group workouts.  Tyler & Larsyn gave us an interval workout to do and Jane made a copy for all of us and laminated it so that our sweaty hands wouldn't ruin it.  It stays in my gym bag :)

The interval workout was designed for the treadmill - but I altered it for the elliptical... I try different alterations depending on which elliptical machine I'm on - there are 5 or 6 different kinds of elliptical machines at this gym!

Interval Workout for the Treadmill
Interval 1 - 10 minute Speed Interval:
Set incline at 1
Then set speed at 3.5 and do this for 1 minute
Then set speed at 4.5-5 and do this for 1 minute
Alternate between 3.5 and 4.5 for 10 minutes

Interval 2 - 10 minute Hill Interval:
Set speed at 3.5 for 1 minute at incline 1 (warm-up)
Increase incline by 3 every minute for 5 minutes
Decrease incline by 3 every  minute for remaining 5 minutes
i.e.  minute 2 = incline 4
      minute 3 = incline 7
      minute 4 = incline 10
     minute 5 = incline 13
      minute 6 = incline 10
      minute 7 = incline 7
      minute 8 = incline 4
      minute 9 = incline 3
      minute 10 = incline 1

Interval 3 - 10 Minute Endurance Run (this one is the hardest)
Set speed between 4 & 5 (find a pace you can maintain for 10 minutes in this range)
At minute 3, increase incline to 3 for 1 minute then decrease back to 1
At minute 6, increase incline to 6 for 1 minute then decrease back to 1
At minute 9, increase incline to 3 for 1 minute then decrease back to 1
Cool down for minute 10