Workouts · Cardio

Run Intervals in 25

Treadmill or road: work-and-recover running blocks that make hard pace feel earned, not endless.

25 minintermediateno equipmentcardiovigorous
Why it works. Interval structure lets you touch faster paces safely — quality minutes over junk miles.

Warm-up

Brisk walk building to an easy jog — 180s
Leg swings and ankle circles — 60s

The workout

  1. run — 4 × 90s
    rest 90s
  2. run — 2 × 60s
    rest 120s
  3. run — 1 × 120s
    rest 0s

Cool-down

Walk until breathing settles — 120s
Calf and quad stretch, each side — 60s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More cardio sessions

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Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

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