Just starting out with fitness? why not try some interval training. Interval training is a great way to improve your fitness and recovery times. And there is so much variety possible – you can apply it to walking, running, cycling or skipping for a few examples.
It is also great because research suggests that you can achieve more results from 15 or 20 minutes of interval training three times a week than a longer run or walk at a slower, constant pace.
So it is time efficient, it is also good for fat-burning and great for increasing your metabolism – which means you can burn fat for longer after your workout.
There are no hard and fast rules but a good guide is to try a 1:2 ratio, so maybe jog for one minute then walk for two or walk faster for one minute then slower for two and continue for 15-30 minutes.
Or if you want to push yourself a bit harder, run harder for the shorter interval then run slower for the longer interval. If you don’t feel confident enough to sustain a faster pace for one minute then adjust your intervals to suit and perhaps try 15 or 20-second bursts.
Basically, my motto is just keep moving.
Interval session guide
Walking 5-10 x [1min fast-2min slow]
Jogging/walking 5-10 x [1min jogging-2 min walking]
Running 5-10 x [1min faster-2min slower]
Make sure you include a 5-10 minute easy warm-up, cool-down and stretch.