... It's Officially Winter
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| 1 | WALK 4 minutes, RUN 2 minutes Repeat four more times per workout for a total of 30 minutes of walking and running. |
| 2 | WALK 3 minutes, RUN 3 minutes Repeat four more times. |
| 3 | WALK 2½ minutes, RUN 5 minutes Repeat three more times. |
| 4 | WALK 3 minutes, RUN 7 minutes Repeat two more times. |
| 5 | WALK 2 minutes, RUN 8 minutes Repeat two more times. |
| 6 | WALK 2 minutes, RUN 9 minutes Repeat once more then run for 8 minutes. |
| 7 | WALK 1 minutes, RUN 9 minutes Repeat two more times. |
| 8 | WALK 2 minutes, RUN 13 minutes Repeat once more. |
| 9 | WALK 1 minute, RUN 14 minutes Repeat once more. |
| 10 | RUN 30 minutes Pat yourself on the back, YOU DID IT!. |
| You should repeat these workouts three times per week (ie.TUESDAY, THURSDAY, and SATURDAY). |
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