Overview

This cardio workout enhances heart health and endurance with a mix of steady-state and interval training. Suitable for all levels, it can be done outdoors or on a treadmill. The session lasts ~40 minutes, including warm-up. Use our heart rate calculator to stay in your target zone, per American Heart Association recommendations.

Equipment Needed

Running shoes, treadmill (optional).

Workout Details

Exercises: 3 phases

• Steady-State Jog: Run at 60–70% effort. 1 set, 15 min, no rest (transition).
• Sprint Intervals: Sprint at 80–90% effort for 30 sec, walk 1 min. 6 sets, 30 sec sprint/1 min walk, no rest between.
• Cooldown Walk: Walk at easy pace. 1 set, 5 min, no rest.

Warm-Up: 5 min (brisk walk, dynamic stretches).

Duration: ~40 min (5 min warm-up, 30 min cardio, 5 min cool-down).

Maintain steady breathing during jog; push hard on sprints. Cool down with static stretches.

Explore our blog or return to Workouts. Consult a doctor before starting, per Terms.