Exercise Circuit (10 minutes): Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit twice. Cool Down (2 minutes): Finish with gentle stretches to relax the ...

Always begin with a 10-minute warm-up and 5-minute cool down. Weeks 1-5: Start with 10 minutes easy, crank up to a swift pace for 15 minutes (using a high exertion level where you could talk if ...