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Four to five times per week, do any of the following 35-minute workouts. The levels below are based on a scale of 1 to 10, where 1 is kicking back on the couch and 10 is pushing so hard you’re gasping for breath. (No 10s here, no worries.) After each workout, cool down at a slow pace for 5 minutes.

Walk/Run (indoor or outdoor)
1. Walk at a moderate pace (level 4) for 5 minutes.
2. Pick up speed until you’re walking at a fast pace (levels 5–6) for 3 minutes.
3. Increase pace to a run (levels 7–8) for 2 minutes.
4. Repeat steps 2 and 3 five more times.

Elliptical trainer
1. Work at a moderate resistance and slight incline (level 4) for 5 minutes.
2. Increase pace (levels 6–7) for 2 minutes.
3. Keeping the same speed, increase incline for 1 minute (levels 8–9).
4. Repeat steps 2 and 3 nine more times.

Bike (indoor or outdoor)
1. Pedal at a moderate speed and/or resistance (level 4) for 5 minutes.
2. Increase speed and/or resistance (levels 6–7) for 2 minutes.
3. Pick up pace a little more (levels 8–9) for 1 minute.
4. Repeat steps 2 and 3 nine more times.

 
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