Key Points * Add more walking to your weekly schedule. * Perform cardio exercises such as biking, jogging, and rowing 3-5 times per week. * Perform HIIT for variety if you’re already relatively fit. Walking Walking doesn’t stress your body as much as other exercises. You can spread your walking throughout the day by changing your daily habits. Here are a few ways to add more walking to your day: * Walk to work or school * Walk to do errands in your neighborhood * Walk for 15 minutes every day after breakfast or dinner * Park farther away than normal Cardio: Aim to keep your heart rate at around 70-80% of your maximum throughout the duration of your cardio. At this rate of intensity, you should feel tired but still be able to hold a conversation. If you have a heart rate monitor, you can use the following formula to determine your maximum heart rate: Max HR = 220 - Age in Years Sample Cardio Exercises * Jogging * Brisk walking * Hiking * Biking (stationary or outdoor) * Boxing * Jumping rope * Swimming * Treading water * Rowing * Rock climbing High-Intensity Interval Training You can perform high-intensity interval training if you’re already relatively fit. Alternate a work period of about 30 seconds at a challenging pace with a rest period of about a minute at an easy pace. Sample HIIT Exercises * Biking - 12 x 30s hard, 60s easy * Rowing - 12 x 30s hard, 60s easy * Crunches - 10 x 30s fast, 60s rest * Sprinting - 2 x 4 x 150m fast, walk back