Cardio · Exercise instructions
Controlled Intervals
Alternate one hard minute with two easy minutes; stop if symptoms are unusual.
How to perform
SET UP. MOVE. CONTROL.
Set up: Prepare the body weight / open space and stabilize your body. Begin with light resistance.
Move: Alternate one hard minute with two easy minutes; stop if symptoms are unusual.
Start at an easy pace, then increase duration or intensity gradually.
Breathing
Use relaxed, rhythmic breathing matched to the pace.
Rest
Rest briefly as needed while maintaining quality and comfortable breathing.
Common mistakes
Too much load, rushed repetitions, momentum, losing alignment and ignoring pain.
Beginner option
Reduce load or range, add support, or choose a machine/body-weight variation.
Advanced option
Only after every repetition is clean, gradually add load, repetitions, duration or a pause.
When to stop
Stop immediately for sharp pain, dizziness, chest pain, unusual breathlessness or loss of control.
Next step