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This can be done running, on the treadmill, on the elliptical, biking, etc.
Have one day off between interval training.
Begin with a 5 to 10 minute low intensity warm up such as walking.
Each sprint: recovery is one round. Try to do 10 rounds.
Week 1 30 second sprint: 60 second recovery
Week 2 40 second sprint: 50 second recovery
Week 3 50 second sprint: 40 second recovery
Week 4 60 second sprint: 30 second recovery