- walk 4 minutes, jog 1 minute (1 interval), repeat 4 more times for a total of 25 minutes - speed up your walk pace each minute so that when the time comes to jog, it's not a huge change. Take the first minute of the walk after the jog to recover. It doesn't matter how fast you jog, just make it faster than walking pace.
- jog 1 minute, walk 4 minutes, repeat 5 more times for a total of 30 minutes
- jog 2 minutes, walk 3 minutes, repeat 4 more times for a total of 25 minutes
- bike for 30 minutes. If you're a member of a gym, you can do elliptical instead. Do one of the programs with hills but keep the level low for now.