The quickest way to improve your stamina and to improve your cardiovascular status is spelled “Intervals”. It’s also a great fat burner and will build muscle if the intensity is high enough.

The basics of intervals is that you run for a shorter period of time and rest for a shorter period of time and you do this over a period of 15-20 min. This will give you results and FAST.

Beginners:

Jog for 2 minutes then walk 2 minutes, do this for 15 minutes. 3 times a week.

Intermediate:

Brisk run for 2 min then jog for 4 minutes, do this for 15-20 minutes. 3 times a week.

Advanced:

Full on run for 2min then jog for 4 minutes, do this for 15-20 minutes. 3-4 times a week.

Tip. Don’t forget to drink enough fluids when your exercising and have a protein shake before your run to maximize your results.