Decide on the type of exercise (running, cycling, bodyweight exercises).
Start with a ratio like 1:1 (e.g., 30 seconds high-intensity, 30 seconds low-intensity).
Begin with a 5-10 minute warm-up to prepare your body.
Ensure high-intensity intervals are challenging but manageable.
Gradually increase the intensity or duration of high-intensity intervals as you build fitness.
End with a 5-10 minute cool-down to lower your heart rate gradually.
Aim for 2-3 interval training sessions per week, with rest or low-intensity exercise on other days.