Warm-up: 3-5 minutes of warm-up exercise can ensure that your body is not easily injured, and stretching after exercise can make you recover faster.
60-second sprint 120-second jogging (alternating) You can run 5- 10 times in 25 minutes. You can also do less, depending on the type of aerobic exercise you do and your personal situation. Do this training three times a week for three weeks.
If you are healthy and find the above training plan too difficult, you can increase the intensity by changing the work-rest ratio. Suggestions can be gradual.
High-intensity interval training is to change the training intensity during the training process, so that the training intensity is alternated. For example, sprint for 30 seconds, then walk for 60 seconds, then sprint for 30 seconds and then walk for 60 seconds? High-intensity interval training can be aerobic exercise, such as running, or anaerobic exercise, such as weightlifting in the gym.