Bonus points: Making the treadmill a total body workout.
Cardio to help melt off the Fourth of July victuals... I typically go for a treadmill,7 though with high caution for the degree of impact on hips and knees. Ran about 30 minutes at just a high enough speed for sustained elevation in heart rate. The nice thing about cardio is that you can vary and adjust it to meet whatever you need. If you're looking for a combination of workout for cardiovascular system + burning off some excess calories and/or jump-starting your metabolism, I find the most effective method (based off of anecdotal and physiologic data) is to simply find a rate that will keep that heart rate up (you can be more specific about how high the ideal rate, though it'll depend greatly on your baseline health) to the point where you know you're doing work, but you can also do that cardiovascular work for about 30 minutes or greater (factoring in for some warm-up and cool-down). If you're not used to doing cardio, 30 minutes can feel like a lot... but, if you think about it, it's about the length of one television show... great time to catch up on all that trashy television gold you've missed out on during the week and still aren't able to indulge in online.
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