Frequency Intensity Time Type 1. 3-2 times a 10 mins of jogging 30 minutes Jogging week 2. 1-3 times a Pedal slowly for 5-10 30 minutes Biking week minutes then boost your speed/Hydrate yourself 3. 4-3 times Hold lunge for 2-3 20 minutes Lunge week seconds 4. 2-5 times a Take a break for 60 – 7-10 minutes Push-Up week 90 seconds between each set 5. 2-4 times a Intervals of 1-5 1-5 minutes Jump Rope week minutes