30 minutes on crosstrainer
2 min @ Incline 10, Resistance 10
2 min @ Incline 12, Resistance 8
2 min @ Incline 14, Resistance 6
2 min @ Incline 16, Resistance 4
2 min @ Incline 18, Resistance 2

Repeat 3 times for a total of 30 minutes (2.92 miles)

Quick Leg Circuit (repeat 2x)
30 side lunges (w/5 lb weights)
20 back lunges (w/5 lb weights)
20 front lunges (w/5 lb weights)
20 Plie Squats (the slower you go, the more burn you feel)
20 Narrow squats
30 fire hydrants per leg
30 donkey kicks per leg
30 calf-raises (w/5 lb weights)

I did 5 minutes of intense incline walking before repeating the circuit again.

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