1. Warm-up with five minutes of light jogging.
  2. Start running for 30 seconds of high intensity sprinting.
  3. Rest with 30 seconds of slow jogging–you’ve now completed one duty cycle.
  4. Repeat this cycle three times.
  5. Cool down with two to three minutes of walking, and don’t forget to stretch
  1. Warm-Up (5 minutes): Start with a brisk walk or light jog to gradually increase your heart rate and warm up your muscles.
  2. Interval 1 (3 minutes): Increase the speed to a challenging pace (running or fast walking) where you can maintain for 3 minutes. Focus on maintaining good form and breathing rhythmically.
  3. Recovery (2 minutes): Reduce the speed to a comfortable pace, allowing your heart rate to come down and catch your breath.
  4. Interval 2 (3 minutes): Increase the speed again, pushing yourself to a slightly faster pace than before. This interval should be challenging but sustainable for 3 minutes.
  5. Recovery (2 minutes): Lower the speed to your comfortable pace, focusing on controlled breathing and preparing for the next interval.
  6. Interval 3 (3 minutes): Increase the speed once more, aiming for your fastest sustainable pace. Push yourself during this interval, knowing you have a recovery period coming up.
  7. Cool Down (5 minutes): Gradually decrease the speed to a slow walk, allowing your heart rate to return to normal and your muscles to cool down.