Sample workout for a beginner

2 minutes warm up (ex. light walking)

6 minutes higher intensity activity (ex. brisk walking, light jog etc)

2 minutes cool down (ex. light walking or stretching)

Sample workout for intermediate

5 minutes warm up

20-35 minutes high intensity cardio

5 minutes cool down

Sample workout for advanced

10 mins warm up

40 mins high intensity cardio

10 mins cool down

To Be continued