Here is a nice little workout to burn off the extra calories from the weekend!
Low intensity (L): 4.0
High intensity (H): 11.0
These are just the speeds that I use, everybody works at a different rate so adjust them to your ability! When switching between speeds allow an extra 15 seconds to the time intervals to account for the time it takes the speed to change.
Warm-up walk at low intensity: 4 minutes
High instensity sprint: 30 seconds
Jump squats: 30 seconds (can add weight if you want, I do it with 10 pounds)
Box jumps: 30 seconds (again I usually do it holding 10 pounds)
Rest walk at low intensity: 2 minutes
Repeat 8-10 times
Cool-down walk at low intensity: 4 minutes