> Firstly check out the different levels of difficulty below and select your chosen level
> You’ll need a timer to know when you shift from walk to jog to sprint (or their equivalent on another cardio exercise)
> Also note the number of rounds completed is either 3,4 or 5 pending level (L1, L2, or L3)
> If you’re unable to run you can perform a similar interval format (with 3 speeds / energy output levels) on cardio exercises such as a bike, rower, cross trainer etc.

L1) Walk 2 mins, jog 1 min, sprint 30 secs x 3 rounds
L2) Walk 1 min, jog 1 min, sprint 30 secs x 4 rounds
L3) Walk 1 min, jog 1 min, sprint 1 min x 5 rounds