For this interval workout all you’re going to do is walk up and down steep hills or flights of stairs for 20-30minutes. Walking up the hills or stairs is the high intensity part of the workout and walking down the hill or stairs is the low intensity part.

You should use a hill that is at least 50 yards in length or use at least 2 flights or stairs.

All you beginners can walk up 2 or more flights of stairs and then take the elevator down.

If you can’t find any hills or stairs to workout on you can use a treadmill and put the incline (hill setting) up high enough to make you work hard enough at a level 6 on a scale of 1-10. Stay up on the incline for a minute or more and then lower the treadmill all the way down and walk for 1 minute or more.

Tip: most of the newer treadmills today are pre-programmed with interval workouts

• Walk up and down a hill for 20-30minutes

• Jog, Run, sprint, hop, or skip up a hill, & walk back down the hill 20-30minutes.