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How hard am I working?


Start slow and progress gradually. Pick a method that works best for you and every 1-3 days progress slowly:

  1. Start with RPE 4-6 for 1-2 minutes, then reduce RPE to 2-3 for 5 minutes. Then return to RPE 4-5 for the 1-2 minutes. Continue this cycle for a total of 30-45 minutes.
    Progression: Gradually increase the number of minutes you’re performing RPE 4-6.
  2. Begin with RPE 2-3 and maintain for a total of 30-45 minutes. Each week increase your RPE until you can maintain RPE of 4-8.
  3. Start with 10-15 minutes of activity with RPE 4-6. Everyday add a couple minutes until you reach 60 minutes.

GOAL: 60 minutes of green to yellow (moderate to vigorous) activity per day, every day and have FUN!