5-10 minutes gradually increasing your heart rate (eg walking, then jogging, then running)
2 minutes gradually increasing your exercise heart rate up to 85-95% of your maximal heart rate
2 minutes maintain heart rate between 85-95% of your maximal heart rate
3 minutes of active recovery (reduce your heart rate to a comfortable level but you must keep moving)
5-10 minutes gradually decreasing your heart rate (eg jogging then walking)
Working in your heart rate zones is important! This has to be done correctly – please watch my video on calculating heart rate intensities. You will need a heart rate monitor to perform this program correctly.
This program can be done in many ways: