Jogging Start with 20 minutes at 80% of your maximum heart rate (see the formula at the bottom to calculate your maximum heart rate). If that’s easy for you, extend your runs up to 45 minutes. To make the workout harder, you can try to run a set distance quicker each workout. Rowing HIIT Training 12 x 1-minute intervals Rest: 1 minute between rounds Intensity: Keep heart rate around 80% maximum* Start with a 3-5 minute warm-up of easy rowing before going into the workout. After the 12 intervals, cool down for another 3-5 minutes. During your warm-up and cool down, keep your heart rate around 50% of your maximum. Stationary Bike 30 minutes of biking at 80% maximum heart rate Resistance: Between 8-20 Start with a three to five-minute warm-up, keeping your heart rate around 50% of your maximum (use a low resistance setting between one and 10 depending on your fitness level). After your warm-up, bike for 30 minutes with your heart rate at about 80% of your maximum. If your heart rate drifts higher than 80% of your maximum, decrease the resistance on the bike. If your heart rate is too low, increase the resistance. Finish your workout with a 5 minute cooldown with no resistance on the bike. *Maximum Heart Rate Formula = 220 - Your Age in Years