Thanks, Jeff. First I take my pulse for 15 seconds, multiply it by four, and enter it in a spreadsheet. Then I run hard in place pumping my arms while raising just my heels (to protect my very lousy left knee) for one minute. Then I take my pulse as above three more times at 30 second intervals and enter the data. Then I repeat the whole thing twice. If you are in decent shape, starting with one minute bursts is fine. When I started years ago I did only 30-second bursts. If you are in excellent shape you might consider 90-second or two minute bursts. IAC, you get some decent cardio work done in ten minutes or less.

I tried to post a screen capture of the chart in my response but it it did not work. I will place the image at the bottom of the blog post.

Note: if my resting pulse is 72 or greater, I take that day off. And if the pulse rate in the buff-colored column increases by eight or more beats, then you quit for that day.

with love, artie