(Actually I'm enjoying today off since it's President's Day, so if you are one of the unfortunates who have to haul your ass to work today then this is for you.)
These cross-fit inspired cardio sets are most definitely up there on the list of things I dread... yet push myself through it because I am, probably by this point right now, quite nuts. And because every time I work consistently at something like that I treat myself to a new handbag. ;p
I paired this with another 10 minutes of jumprope and 5 minutes of a light jog for some steady-state cardio.
5 sets of:
*2 min sprinting on the treadmill (for me with my short little legs a consistent faster pace that won't cause me to fly off the TM is like 7.0 to 8.0-ish)
*10x 5 meter back-and-forth shuttle runs, 10 sec active recovery halfway (marching in place)