A stop watch
Decide on the exercises
We suggest indoor cyling machine to start with or running outside.
We have a full list of alternatives here.
Journal/note book to record your session (optional)
Then do the following
5 mins warm up with your exercise
Using your chosen exercise do the following
20 seconds as fast or as hard as you can go
10 seconds slower/recovery
Repeat the 20 seconds followed by 10 seconds phase 8 times
Cool Down Phase
5 mins cool down with your exercise
Total time = 14 minute
Total work time = 4 minutes
This session should be tough and you need to push as hard as you can for each 20 seconds of hard work.