Treadmill walk: you select the speed that keeps this workout at a moderate intensity for YOU
Incline 0 x 5 min
Incline 1 x 5 min
Incline 2 x 5 min
Incline 3 x 5 min
Incline 4 x 5 min
Incline 5 x 5 min
Incline 6 x 5 min
Cool down at a comfortable speed for 3-5 min
Check that you cardio is "moderately" intense for you using one of these methods:
1) Heart rate is between 50 and 70% of your max heart rate
To calculate this:
50% = [(220-age) x 0.50]
70% = [(220-age) × 0.70]
Then, you can watch the HR on your strap or watch and make sure you're in this range
2) Talking
Intensity should be low enough that you are able to hold a conversation
If you can sing away or chatter, you're not pushing yourself hard enough