Cardio at Hotel

Here was my cardio from the hotel gym.  It was on an elliptical, no handles.  However, this routine could be done on any piece of equipment.  If you aren't sweaty after this, increase your intensity next time. 

0-3 mins: warm-up pace; no resistance
3-6 mins:  faster, steady pace; increase resistance by 1
7 min: 10 seconds sprint, 50 seconds steady
8 min: 15 seconds sprint, 45 seconds steady
9 min: 20 seconds sprint, 40 seconds steady
10 min: 25 seconds sprint, 35 seconds steady
11 min: 30 seconds sprint, 30 seconds steady
12 min: all steady pace
13 min: 10 seconds sprint, 50 seconds steady
14 min: 15 seconds sprint, 45 seconds steady
15 min: 20 seconds sprint, 40 seconds steady
16 min: 25 seconds sprint, 35 seconds steady
17 min: 30 seconds sprint, 30 seconds steady
18 min: all steady pace
19 min: slightly slower, steady pace

After this, I did 15 minutes of abs.  Don't forget to stretch afterwards!