| MINUTES | PACE | INTENSITY |
| 0-4 | Slow walk/warm up | 3-4 |
| 4-8 | Moderate | 5 |
| 8-10 | Side shuffle squats* | 6 |
| 10-13 | Power walk | 7 |
| 13-19 | Slow down slightly | 6 |
| 19-21 | Fast power walk | 8 |
| 21-24 | Power walk | 7 |
| 24-26 | Slow down slightly | 6 |
| 26-28 | Walking lunges* | 6 |
| 28-31 | Power walk | 7 |
| 31-33 | Fast power walk | 8 |
| 33-36 | Power walk | 7 |
| 36-38 | Fast power walk | 8 |
| 38-41 | Power walk | 7 |
| 41-43 | Fast power walk | 8 |
| 43-46 | Power walk | 7 |
| 46-48 | Fast power walk | 8 |
| 48-52 | Slow down slightly | 6 |
| 52-54 | Step ups* | 6 |
| 55-56 | Moderate | 5 |
| 56-60 | Slow walk/cool down | 3-4 |
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