Similar to the walk and sprint, think of the jog and sprint as one level harder. This is also a good one to start with if you have moved up in regards to your stamina and need to begin with something a little tougher. As in the walk and sprint, you change at intervals of 30 seconds, jogging, and sprinting. This one is sure to give you a great kick-start and get the blood pumping at a high-intensity training level. This format is great for aerobic capacity and heart rate.
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