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I want to share some great tips with you:
Of course, any running is good for you- short, long, fast, slow- but I bet you didn't know that you burn far more calories if you change gear and alternate speeds. We need to trick our bodies into working harder, because once they get used to a 30-minute power walk at the same speed twice a week, your muscles go on autopilot. The moment your body is suprised is the moment change happens, plus it revs up your metabolism for the whole day. Go 40 seconds as hard as you can, the 20 seconds at a slower pace. Repeat this until you can take another step.