Depending on your physical condition, you could do a 15-20 second jog before going back to walking. So if you’re planning a half-hour workout, that would give you about 25 minutes of walking and five minutes of running. Progressively, you’ll try to invert the roles, doing more and more running and less and less walking, until you get to the point where you feel comfortable running, or cycling.
Start with an interval training workout like the one you see illustrated below. Vary the intensity level by progressing with periods of rest. As demonstrated, do two minutes of running, cycling, treadmill or even elliptical with an intensity of 12 out of 20, which equates to 60% of your ability. That’s the system we use here. Then, do one minute of exertion at 14 out of 20, or 70%. Then one minute at 75%, then at 90%, and then take an active break for a minute. After that, start again at one minute at 85%, and so on. This workout will run for 25 minutes.