1) Start by walking at a gentle pace of 2.5 mph until you reach 6 min
2) Increase speed by 0.2 every 2 min until you reach 3.5 mph
3) Increase speed by 0.1 every 2 min until you reach 4.0 mph
4) Walk at 4.0 mph for 4 min
5) Reduce speed by 0.1 for 4 min until you reach 3.6
6) Cool down at a comfortable speed for 3-5 min
Keep the intensity MODERATE and adjust for yourself as needed
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