Things You'll Need:
- Athletic Socks
- Running Shoes
- Pulse/heart Monitors
- Running Watches
- Health Club Memberships
- Exercise Mats
- In-line Skates
- Jump Ropes
- Stopwatches
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Step 1
Begin with 5 to 7 minutes of low-intensity work in your exercise mode. For example, walk or jog lightly to start.
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Step 2
Stretch the major muscle groups, paying particular attention to the lower body.
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Step 3
Exercise at a higher intensity for 10 minutes. Let your body continue to warm up and get ready for the workout to come.
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Step 4
Start cycle 1: Exercise for 3 minutes at a pace you could maintain for the entire workout. Then for 1 minute push yourself hard, with a short burst of activity that you couldn't do for longer than a minute.
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Step 5
Recover for 30 seconds or longer, but keep moving, and let your breath return to a normal workout level.
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Step 6
Understand that the cycle is 3 minutes aerobic/recovery and 1 minute anaerobic (3-to-1).
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Step 7
Complete eight cycles, the first four becoming progressively harder, with the hardest cycles being four and five, then decrease the intensity with cycles six, seven and eight.
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Step 8
Keep moving for another 3 to 4 minutes or until you feel your heart rate coming down.
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Step 9
Stretch the major muscles again, this time more deeply and for 20 to 30 seconds.







