Key Points * Focus on breaking up sedentary time with walks or light activity. * Focus on doing a little bit of cardio at least five days per work instead of a lot on only a few days. * Eat a healthy diet to maximize results. 25-20 Runback Run for twenty-five minutes at an easy to moderate pace. At the end of 25 minutes, switch directions and retrace your running route. Aim to get back to the starting line in under 20 minutes. Sprint HIIT Training Sprint for 150 meters and slowly walk back to the starting line. Repeat for four reps, take an eight-minute break, and repeat a second set. Continuous Rowing Row for 45 continuous minutes at a pace at a moderate pace. You should feel challenged but you should still be able to hold a conversation. 200m Swimming Ladder Swim for 200m at a moderate pace. Take a two-minute break and swim another 200m. Aim to beat your time in the first 200m by about 10 seconds. Take another 2-minute break and run a third set. Aim to beat your second time by another 10 seconds. Take an eight-minute break and repeat again. Biking HIIT Workout Warm-up on a stationary bike for 5 minutes at a low resistance. Peddle hard for 30 seconds with a high resistance and take a 1-minute break at your warm-up resistance. Repeat 12 times and finish with a 2-minute cooldown.