It’s easy: Speed up for the number of seconds listed for your level, then go at an easy pace for a minute or two to recover. Repeat 8 times for a complete cardio session.
Warm up for 5 minutes: 3 minutes light walk or jog > 30 seconds at half effort > 30 seconds light walk or jog > 30 seconds at 75 percent of maximum effort > 30 seconds light walk or jog
Choose one of the levels below and repeat 8 times to complete your session.
|Beginner||60-second jog||120-second walk|
|Intermediate||30-second sprint||60- to 90-second walk|
|Advanced||20-second all-out||60-second walk|
If you’re using a treadmill, there’s a lag of 5 to 10 seconds that it takes the belt to reach your target speed. So the sprint time starts when the belt actually hits your selected MPH, and the recovery starts once the belt returns to a walk speed.