Cardio corner

Alongside your walking, try incorporating at least one higher intensity cardio session per week, such as circuits, a spin class or intervals on a treadmill, cross trainer or bike. Your interval workout would be about 20-25 minutes overall, within which you should switch between fast/high resistance and slow/low resistance in 2-3 minute sections. Remember to include a warm-up and cool-down. Alternatively, consider a steadier, longer cardio session at between 5-7 out of 10 intensity of effort for around 40-45 minutes.