Before you begin, select your cardio of choice (running, bike, eliptical, etc).
Determine your level of exertion from a 1-10. (1 being no exertion, 10 being as hard as you can possibly go)
Plan this out before you start because it goes quick and you need to move up and down the levels every minute.
The table below doesn't format well, but basically you walk for 2 minutes.
Walk
Jog
Run
Sprint (4 times)
1 minute of all out
1 minute walk
Done with your workout and I promise you will be absolutely wiped out.
| Minute | Level of Exertion | Planned Number |
| 1 | 5 | 6km/hr |
| 2 | 5 | 6km/hr |
| 3 | 6 | 6.8km/hr |
| 4 | 7 | 7km/hr |
| 5 | 8 | 7.5km/hr |
| 6 | 9 | 8km/hr |
| 7 | 6 | 6.8km/hr |
| 8 | 7 | 7km/hr |
| 9 | 8 | 7.5km/hr |
| 10 | 9 | 8km/hr |
| 11 | 6 | 6.8km/hr |
| 12 | 7 | 7km/hr |
| 13 | 8 | 7.5km/hr |
| 14 | 9 | 8km/hr |
| 15 | 6 | 6.8km/hr |
| 16 | 7 | 7km/hr |
| 17 | 8 | 7.5km/hr |
| 18 | 9 | 8km/hr |
| 19 | 10 | 9km/hr |
| 20 | 5 | 4km/hr |
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