30 Minute, 3.67 Mile Treadmill Routine:

Time Speed Incline
0-1 4.0 1%
1-6 6.5 1%
6-11 7.0 1%
11-16 7.5 1%
16-21 6.5 1%
21-26 7.0 1%
26-31 7.5 1%
31-32 4.0 1%
Total: 3.67 miles

20 Minutes Stair Stepper

Time Steps Per Minute
0-3 60
3-5 80
5-6 100
6-9 60
9-11 80
11-12 100
12-15 60
15-17 80
17-18 100
18-20 60

10 Minute Treadmill Walk

Time Speed Incline
0-10 4.0-4.3 5-7%
Total: ~.7 miles