This is a 2-day high-intensity interval training (HIIT) routine for beginners. The goal is to get you accustomed to running repeat intervals at a more intense level than your use to. This is why the sprint intervals are only 30 and 40 seconds respectively. After each sprint, walk for 60 to 80-seconds and repeat for 6-7 rounds. This is considered a 1:2 work-to-rest ratio. HIIT is ideal for building endurance and aerobic capacity. This type of training is great to add in a few times a week if your an athlete in training or an individual looking to improve overall fitness or want to lose body fat. Remember to take 2-3 full days off between HIIT sessions. Day 1: Perform seven rounds of sprint intervals (30-seconds each) followed by 60-seconds of easy jogging or walking. Day 2: Perform six rounds of sprint intervals (40-seconds each) followed by 80 seconds of easy jogging or walking. Stay Strong - MICHAEL WOOD, CSCS Jefit