1. 12-Minute Warmup Block

For one minute, walk at a faster than normal pace, followed by 30 seconds of either high knees or heel kicks (when you bring your heels to your rear). Do this eight times total, alternating between high knees and heel kicks.
2. 40-Minute "Work" Block

Walk for 3 minutes at a fast pace, then 2 minutes at an easy pace. Do this 8 times total.

3. 8-Minute Cool Down

Walk at a continuous slow pace for 8 minutes.