10 x 30 seconds hill sprints

Try this for a quick high intensity quality interval training session. Raise the incline of the treadmill to 15 degrees (as high as it can go). Start the treadmill by running on the machine and increasing the speed as your stride quickens. Note: the treadmill is not switched on. You are operating the treadmill manually by running on the belt of the machine. Increase the speed of your stride so that you are sprinting as fast as you can on a 15 degree incline. After 30 seconds, hop onto the sides of the treadmill and recover for 30 seconds. Repeat 10 times for a calorie busting cardio workout.

Finish off with a 5 minute cool-down walk and stretch out the legs, glutes and hips.

Alternatively, find a steep hill and perform the session outdoors. Ensure you walk down the hill on the recovery to avoid any injuries that may occur from running down a hill with tired legs.