Warm Up

• 1). Perform light cardiovascular activity for five to 10 minutes, gradually increasing intensity from a RPE level of 10 to a 13 (somewhat hard) throughout the warm up.
  
  
• 2). Complete dynamic stretching, like leg swings and arm circles, to increase range of motion in the joints and keep the muscles warm.
  
  
• 3). Prepare to start the workout with your stopwatch ready.
  
  

Interval training

• 1). Begin with a training period based on your fitness level (10-60 seconds). RPE level should be 15 (hard) to 17 (very hard).
  
  
• 2). Start a recovery period (10-60 seconds). RPE level should decrease to a 13 (somewhat hard) to a 11 (light).
  
  
• 3). Repeat the cycle, alternating between training periods and recovery periods. Aim for 10 to 30 cycles, depending on your fitness level.
  
  

Cool Down

• 1). Gradually decrease intensity over five to 10 minutes, ending at a RPE level of 10 (light) by performing low intensity cardiovascular activity.
  
  
• 2). Perform static stretches for 15 to 30 seconds. Make sure to stretch all major muscle groups, like hamstrings, quads, and calves.
  
  
• 3). Grab some water and celebrate a great workout.