I started my #100by1yr plan (goal is to get 100 miles of movement in by our one year anniversary). I kicked it off by completing the above workout. The mph are what I did and you can vary! Just make sure to do a jog/sprint/walk method to burn the most calories. The strength training was a challenge and my quads are still sore from the squats. I did the pyramid where I added 10lbs to the bar every set and then began removing 10lbs at 5 reps. I did the push ups in between squat sets. Enjoy the workout!