Studies have shown that exercise and camaraderie have a powerful effect on everything from battling depression to recovering from cancer. Working out with a group is also is an important factor for staying involved in an exercise program.

The secret to beginning any program is to start slowly. It is all about improving your current fitness not about comparing yourself with others. If you start out too aggressively you may end up overtired and deĀ­ motivated.

Do not worry about pace. The only statistic that is important is the time spent exercising. Your endurance will gradually increase and your pace will quicken as your body adapts.

Always remember: if your previous workout was sitting on the couch, and now you are walking/running 10 minutes then that is progress!

Life does not always cooperate with our schedules. You can adapt the schedule below to your needs. It is best to take at least a day of recovery between workouts.

Week Day 1 Day 2 Day 3
1 10 minutes  12 minutes 12 minutes
2 12 minutes 14 minutes 15 minutes
3 12 minutes 14 minutes 18 minutes
4 14 minutes 16 minutes 20 minutes
5 16 minutes 18 minutes 22 minutes
6 18 minutes 18 minutes 25 minutes
7 20 minutes 20 minutes 30 minutes
8 22 minutes 22 minutes 35 minutes
9 25 minutes 25 minutes 40 minutes
10 28 minutes 30 minutes 45 minutes
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