First, read the English article below.

Jog for 1 minute, then walk for 1 minute. Then increase the time for each by one minute. Continue increasing and alternating until you jog for 5 minutes and walk for 5 minutes. Do this 3-5 times during the week. Jog for 2, 3, 4, 5, 6, and 7 minutes, with 1 minute of walking in between each stretch. Do this 3-5 times during the week. Jog for 5 minutes, walk for 1 minute, jog for 10 minutes, then walk for 1 minute, jog for 15 minutes, then walk for 1 minute. Do this 3-5 times during the week. Jog for 15 minutes, walk for 1 minute, then jog for 15 minutes. Do this 3-5 times during the week. Repeat the routine for Week 4 or move on if you've adjusted. Jog for 45 minutes, with 1 minute walking breaks every 15 minutes. Do this 3 times during the week. Jog for 1 hour, with 1 minute walking breaks every 15 minutes. Do this 3 times during the week. 

Now, please write a short abstract for it in Indonesian. Abstract:
Joging Minggu 1. Joging Minggu 2. Joging Minggu 3. Joging Minggu 4. Joging Minggu 5. Joging Minggu 6. Joging Minggu 7.