Start each session with a 10-minutes warm-up walk. After each session, make sure to walk for an extra 5 minutes. This will give enough time for you to catch your breath and for your heart to slow down. Of course, we also highly recommend a healthy diet plan while you follow this programme.

Week 1

  • Session 1

20 minutes, alternating between 1 minute of running and 1 minute of walking

  • Session 2

20 minutes, alternating between 1 minute 15 seconds of running and 45 seconds of walking

(The 2nd session is always more difficult than the first because you might be sore or tired from earlier in the week. Don’t give up! It gets better!)

  • Optional session

In order to get the best possible results, we recommend combining these 2 sessions on the treadmill with a muscle strength training session. You can do jumping squats, lunges, core strengthening, jumping jacks...etc.

Week 2

  • Session 1

25 minutes, alternating between 1 minute of running and 1 minute of walking. 

To increase the difficulty (and therefore the results), set the treadmill incline to 2-5%.

  • Session 2

25 minutes, alternating between 1min15 of running and 45 seconds of walking

  • Optional session

Muscle strength training