 you would jog for about 30 seconds and then back it down to a walk for a minute. Then kick it up and jog for 30 seconds, back it down to a walk for a minute. Do that for 15 minutes. Or if you went to a set of stairs and you ran stairs, you may go up really hard and walk your way down. Up really hard, walk your way down. Up really hard, walk your way down. Do that for 15 minutes or 10 minutes. Or do it for sets of 10 and then rest for a minute and then go back and do another set of 10.