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|29-Minute Mix-It-Up Session|
|Time||Intensity (Scale of 1 to 10)|
|5 minutes||Warm up at an easy pace, an intensity of 3 or 4.|
|5 minutes||Increase pace to level 5, about half of your top effort, and stay there for five minutes. (If working on a treadmill, set the incline to 1 percent.)|
|2 minutes||Take your speed up a notch to level 6 where your sentences are just beginning to get choppy. (On a treadmill, you can increase the incline to raise the intensity level or increase the resistance on other cardio machines.)|
|5 minutes||Decrease speed (or incline, resistance) to your level 5 pace.|
|2 minutes||Increase your speed (and incline, resistance) to take it up another notch to level 7 where it feels like you are working pretty hard.|
|5 minutes||Decrease speed (and incline, resistance) to your level 5 pace.|
|5 minutes||Cool down at an easy, level 3 pace.|
Originally published in FITNESS magazine, March 2010.