This would not be for the beginner but for someone looking to change up their current cardio routine or for anyone bored with awful steady state cardio. You need two things, a medicine ball and a treadmill.
Ball slams- x12 reps
Take 90 seconds rest, then repeat 5-8 more times depending on your level and conditioning.
I'm a personal trainer working in Chicago. I hold a Bachelor's degree in Kinesiology from University of Nevada-Las Vegas. I am a certified trainer through the American College of Sports Medicine and also hold a certification through Titleist Performance Institute as a certified golf fitness instructor. I have been in the training world for many years and have worked in high end spa clubs, private personal training studios as well as major chain gyms.