(Always remember to warm up for a few minutes before you start, and don’t forget the cool down at the end.) • Cycle or run at high intensity for one minute. Follow this with three minutes of lighter cycling or running. Repeat this cycle ten times for a 40-minute workout. • If you are walking outside, walk as fast as you can for one block, then an easier pace for two blocks. • If you are on the elliptical machine, increase your speed and/or incline for the first minute of a song, and slow down on a flatter grade for the remainder of the song. • If you are up for the challenge, utilize a one-to-one ratio, with three minutes at high intensity followed by three minutes at lower intensity.