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|MINUTES||WHAT TO DO||RPE*|
|0:00–3:00||Warm up slowly||2–3|
|3:00–5:00||Increase to a moderate pace||4–5|
|5:00–8:00||Speed up and lengthen your stride; your breathing should be faster||
|8:00–10:00||Do walking lunges||7–8|
|10:00–12:00||Walk at a moderate pace||4–5|
|12:00–17:00||Alternate 30 seconds fast; with 30 seconds moderate||
|17:00–18:00||Repeat walking lunges||
|20:00–26:00||Alternate 1 minute fast; with 1 minute moderate||6–8; 4–5|
|26:00–30:00||Slow pace to cool down||2–3|
*Rate of Perceived Exertion (RPE) is based on a scale from 0 to 10, 10 being the most challenging.
Originally published in FITNESS magazine, August 2006.