Here is a high intensity treadmill workout for you to try.
All intervals are 1 minute long. The incline is set to 0% the entire time.
Total Distance: 2.21 miles
Calories Burned: 230
Heart Rate Average: 169
Heart Rate Maximum: 185
Pace: 9:03/mile
Feel free to adjust the speeds to your liking. If you try it, leave a comment and let me know how you like it!
Sounds like a feasible workout plan. I will give it a try. Thanks for sharing.