When I’m stuck inside on the treadmill for training runs, I need to get creative. Yesterday, I scanned Pinterest and found this workout from A Better Year to a Better Life. (I can’t find the original on her site.) I modified it because 1/4-mile intervals seemed to quick to hop off the treadmill, I needed longer distance, and wanted more strength. (Jumping jacks? Cardio. Running is already cardio.)
I changed it to the above workout, which was actually kind of fun. (Like kick-you-in-the-ass, totally out-of-breath fun.) I definitely feel it in the arms/shoulders today! I did my 1/2-mile running intervals between 6.5 – 7.6 on the treadmill, which ended up averaging out to an 8:45 pace.
If you try it, let me know what you think!
RLB Ink. 
Great workout. Thanks for sharing.