This year, I'm really trying to maintain a regular cardio schedule. Although I've realized that I can really get away with not ever doing cardio and maintaining weight because of the way I eat, plus my weight lifting routine. But, we all know that cardio is good for your health, and so we should all do it. Also, I'm trying to lean out just a little bit more.
If one of your goals in 2015 is to lose fat or to lose weight, cardio will be [one of] your friend[s]. It's really all important - good food, weight lifting, cardio, and stretching. Making all four of these things regular habits will help you achieve your goals and maintain them throughout the entire year, and beyond!
I did this treadmill workout the other day. It will get your heart rate up and your blood pumping. If these speeds are too fast/slow for you, feel free to adjust to where it is challenging but not dangerous. We don't want you falling off a treadmill. I can tell you from experience, that it really hurts.
The warmup is at a steep incline, but the gist of the workout is at a very low incline. It can be hard to do sprints on the treadmill, but there is an emergency stop button if you ever feel unsafe. Treadmills are great for days when it is too cold, dark, or rainy to get a good sprint workout outdoors.
If you would like, you could also move this workout outside, you could do it on a bike, a stationary bike, or the stair machine. It's really up to you. Just push yourself really hard on the sprints. Give it your all.