Warm up with an easy walk for 4 minutes.
Alternate 1 minute brisk marching with 1 minute relaxed movement for 10 minutes.
Continue with 2 minutes of side steps.
Cool down slowly for the final 2 minutes.
Professional review pending. This is starter educational content, not a medically approved training programme.
Let's get moving
- Warm up with an easy walk for 4 minutes.
- Alternate 1 minute brisk marching with 1 minute relaxed movement for 10 minutes.
- Continue with 2 minutes of side steps.
- Cool down slowly for the final 2 minutes.
Make it gentler
Keep every interval low intensity.
When you're ready
Increase pace while maintaining control.
Move safely. Stop for pain, dizziness, chest discomfort or unusual shortness of breath. Consult a professional about your individual circumstances.