| Description of Activity | Time (min) |
| Pre-exercise rest | 1 |
| Warm-up―slow-pace jogging | 8 |
| Stretching and flexibility drills | 3 |
| Upper-body power drills (push-ups and sit-ups) | 5 |
| Recovery walk | 3 |
| Continuous moderate-pace jogging | 12 |
| Strides―a 150 m accelerated run | 0.5 |
| Recovery walk | 1 |
| Strides―a 150 m accelerated run | 0.5 |
| Recovery walk | 1 |
| 300 m uphill running | 2 |
| Recovery walk | 5 |
| Continuous moderate-pace jogging | 12 |
| Recovery walk | 3 |
| Total | 57 |