| Time (Minutes) | What to do | Speed estimate (MPH) |
| 0 - 2 | Walk at an easy pace | 3.0 |
| 2 - 4 | Walk briskly | 3.6 - 4.5 |
| 4 - 6 | Turn left, bend knees slightly, and quickly step to the right with right foot then bring left foot towards it. Continue for one minute, then repeat in opposite direction | 3.5 - 3.7 |
| 6 - 8 | Walk backwards grasping rails for balance if needed | 3.5 - 3.7 |
| 8 - 26 | Jog | 5.7 - 6.7 |
| 26 - 30 | Walk at an easy pace | 3.0 |