Hello, friends, This workout allows you to turn up the heat in a very short time. This structured fartlek (aka speed play) allows you to work in different zones and get in an extra boost of fun during your day. 90 sec - Warm-up Stretches5 min - warm-up walk or light jog 3 min - Conversation Pace aka Leisurely Lunch Pace2 min - Sentence Pace aka Lunch at your desk Pace1 min - Power dash aka eating a power bar on the runRepeat for a total of 3x  3:30 min - cool-down walk.Shelby and Christine discuss lunches on the run, form checks, and the power of harnessing your confidence in these efforts! We would love to hear from you. How did you enjoy this workout, and would you like to see more of these? Email us at info@timeforbrunch.comPlease consult a physician before starting any new exercise routine.Thank you for listening!