Pyramid Cardio Workout

Routine:

This workout is easiest to do on a treadmill because you can keep track of your pace and incline.

Start with a 3 minute warm-up, it can be a light jog or a walk.

Now start the pyramid.
5 minutes @ a comfortable jog
2.5 minutes @14% incline at a pace between 2.5 and 5.
4 minutes @ 30 seconds faster then beginning jog
2 minutes @ 12% incline, keep the same pace as last incline.
3 minutes @ 30 seconds faster again
1.5 minutes @ 10% incline, same pace as previous incline
2 minutes @ 30 seconds faster still
1 minutes @ 8% incline same pace as previous incline.
1 minute @ 30 seconds faster than last run
30 seconds @ 6% incline same pace as previous incline

2 minutes @ same pace as round 1
1.5 minutes @ 10% incline, same pace as previous incline

3 minutes @  same pace as round 1
2 minutes @ 12% incline, keep the same pace as last incline.

4 minutes @ same pace as round 1

2.5 minutes @14% incline and pace between 2.5 and 5.

5 minutes @ same pace as round 1

My Sample: this is how I did it if this is more helpful:

5 minutes @ 7.0 pace
2.5 minutes @14% incline 4.0 pace
4 minutes @ 7.5
2 minutes @ 12% incline, 4.0 pace
3 minutes @ 8.0 pace
1.5 minutes @ 10% incline, 4.0 pace
2 minutes @ 8.5 pace
1 minutes @ 8% incline, 4.0 pace
1 minute @ 9.0 pace
30 seconds @ 6% incline, 4.0 pace

2 minutes @ 8.5 pace
1.5 minutes @ 10% incline, 4.0 pace

3 minutes @ 8.0 pace
2 minutes @ 12% incline, 4.0 pace

4 minutes @ 7.5 pace

2.5 minutes @14% incline, 4.0 pace

5 minutes @ 7.0 pace

Tips:
My pace was the same for each time limit as I went end and then came back down. I also never changed my pace when I switched to incline, I only changed the incline.

If you do not have a treadmill, you can do this workout out side in a park of field. When it comes time for the incline, run hills, or find something that has an incline.