Make sure you start your workout with a short 5 minute jog/walk on the treadmill and stretch
1.) WALKING/JOGGING-WARM UP
Jogging for 5 minutes
2.) LEGS - BALL WALL SQUAT I
Starting Position: - Position an exercise ball between your middle back and a wall. Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet and lean back against the ball.
Great 30 minute workout routines you can do at home or at the gym. 
Make sure you start your workout with a short 5 minute jog/walk on the treadmill and stretch