During this workout, use the following guidelines to adjust your speed at the designated times. Intensity level 3 to 5 (2.0 to 3.5 MPH on the treadmill) is a leisurely stroll with light effort; level 5 to 6 (3.0 and 4.0 MPH on the treadmill) is a somewhat harder pace that might make breathing a little harder; level 7 to 8 (4.0 to 5.0 on the treadmill) is a fast walk that requires very hard effort so that you’re breathless and can only manage “yes” or “no” answers if you’re talking.
| Time | Activity (Duration) |
Intensity |
| 0:00-5:00 | Warm-Up (5 min) |
3-5 |
| 5:00-6:00 | Moderate (1 min) |
5-6 |
| 6:00-6:30 | Fast (30 sec) |
7-8 |
| 6:30-7:30 | Moderate (1 min) |
5-6 |
| 7:30-8:00 | Fast (30 sec) |
7-8 |
| 8:00-9:00 | Moderate (1 min) |
5-6 |
| 9:00-9:30 | Fast (30 sec) |
7-8 |
| 9:30-10:30 | Moderate (1 min) |
5-6 |
| 10:30-11:00 | Fast (30 sec) |
7-8 |
| 11:00-12:00 | Moderate (1 min) |
5-6 |
| 12:00-12:30 | Fast (30 sec) |
7-8 |
| 12:30-13:30 | Moderate (1 min) |
5-6 |
| 13:30-14:00 | Fast (30 sec) |
7-8 |
| 14:00-15:00 | Moderate (1 min) |
5-6 |
| 15:00-15:30 | Fast (30 sec) |
7-8 |
| 15:30-16:30 | Moderate (1 min) |
5-6 |
| 16:30-17:00 | Fast (30 sec) |
7-8 |
| 17:00-18:00 | Moderate (1 min) |
5-6 |
| 18:00-18:30 | Fast (30 sec) |
7-8 |
| 18:30-19:30 | Moderate (1 min) |
5-6 |
| 19:30-20:00 | Fast (30 sec) | 7-8 |
| 20:00-21:00 | Moderate (1 min) |
5-6 |
| 21:00-21:30 | Fast (30 sec) |
7-8 |
| 21:30-22:30 | Moderate (1 min) |
5-6 |
| 22:30-23:00 | Fast (30 sec) |
7-8 |
| 23:00-24:00 | Moderate (1 min) |
5-6 |
| 24:00-24:30 |
Fast (30 sec) |
7-8 |
| 24:30-25:30 | Moderate (1 min) |
5-6 |
| 25:30-30:00 | Cool-Down (4.5 min) |
5-3 |
