POC ID: SEC-20467874

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Body:

Once you're able to exercise at a moderate intensity for 20 minutes, you can start to add interval training. Start with a 5-minute warm-up. Then, begin alternating one to two minutes of moderate activity (such as brisk walking) with 30 seconds of hard activity (such as running).

Start with one to three interval cycles. Gradually increase to five higher intensity intervals during a 30-minute workout.

Here's an example of a 30-minute workout with intervals:

• Warm-up: 5 minutes
• Moderate activity: 2 minutes
• Hard activity: 30 seconds
• Moderate activity: 2 minutes
• Hard activity: 30 seconds
• Moderate activity: 15 minutes
• Cool-down: 5 minutes