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Cardio & conditioning

Build-up interval walk

Walk outdoors or on a treadmill. The faster bouts should feel hard enough that talking gets difficult, not all-out. Between them, slow right down and let your breathing settle before the next one. In your first week, stop after 3 rounds.

25 minBeginner5 movesCardio machine · A wallQuads · Calves
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Treadmill walking5 min
    Beginner · Quads, Calves, Glutes · 3D demoEasy paceHarder: Treadmill jogging

Build-up

4 rounds

  1. Treadmill walking2 min
    Beginner · Quads, Calves, Glutes · 3D demoBrisk: you can talk but not singHarder: Treadmill jogging
  2. Treadmill jogging30 s
    Intermediate · Quads, Calves, Glutes · 3D demoFaster: a quick walk, an easy jog, uphill or up stairs. Notice your heart and breathing speed upEasier: Treadmill walkingHarder: Sprint intervals
  3. Treadmill walking1 min
    Beginner · Quads, Calves, Glutes · 3D demoSlow right down and notice your heart and breathing settleHarder: Treadmill jogging

Cool-down

  1. Treadmill walking3 min
    Beginner · Quads, Calves, Glutes · 3D demoEasy paceHarder: Treadmill jogging
  2. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoStanding or sitting, no holdsEasier: Breath reachHarder: Crocodile Breathing (prone diaphragmatic breathing)
  3. Wall calf stretch (gastrocnemius)30 s each side
    Beginner · Calves · 3D demoEasier: Seated calf stretch with a towelHarder: Peroneals Stretch
  4. Standing Quad Stretch30 s each side
    Beginner · 3D demoHarder: Intermediate Hip Flexor and Quad Stretch

Tips

  • A pounding heart and fast breathing are normal with effort, and they settle as you slow down.
  • Stop and get help for chest pain, fainting, or palpitations that don't settle.
  • If you have a heart condition, or have had chest pain or fainting with exercise, see a GP before adding the faster bouts.
  • If you take a beta blocker, go by how it feels rather than your heart rate.
  • Only when the last session felt manageable, lengthen the faster bouts towards 60 s, one session at a time.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

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HIIT workout at home

A 20-minute no-equipment HIIT workout: jumping jacks, jump squats, mountain climbers, burpees, skips and bear crawls.

20 minIntermediate10 movesNo equipment

Plyometric workout

An advanced jump training session: pogo hops, box jumps, split squat jumps, broad jumps and depth jumps.

30 minAdvanced8 movesA bench or box, A step

Easy cardio workout

A steady 30 to 45 minute cardio session at talk-but-not-sing pace: walk, cycle, row or cross-train, counting toward weekly activity guidelines.

40 minBeginner3 movesCardio machine, A wall

Questions people ask

How long does the build-up interval walk take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 3 of its 5 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.