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Cool down for 5-10 minutes after exercise. Aim for the higher end if you are: 1  Just starting an exercise program. 2  Just getting back into exercise.  Just exercised at a higher intensity than usual.
After warming up for five minutes, sprint as fast as you can for one minute, then recover by jogging or walking briskly for two minutes. Repeat the three-minute interval five times, then cool down for two minutes. You can also try interval training while biking, dancing or doing step aerobics.