This is a running workout that my sister-in-law introduced to me awhile back. I think she got it from a Body for Life book. When all I have is 20 minutes it's a great workout to do. It's intense. It's quick. And I am sweating my brains out by the end of it.
I am going to list the MPH I run at, but find whatever is your equivalent...whether it be higher or lower. Just follow the pattern.
2 min. -- 5 mph (warm up/jog)
1 min. -- 6 mph
1 min. -- 7 mph
1 min. -- 8 mph
1 min. -- 9 mph
REPEAT 4 TIMES. When you finish your 9 mph run, go back to 6 and then up again. On the last one go up to 10 mph for 1 min. (so it will be 6, 7, 8, 9, 10)
1 min. -- 5 or 6 mph (cool down)
Try to push yourself on speeds that will make you work, but that you can complete. Adjust where needed. Each time you do this workout you can try to go up slightly in speeds.