To increase cardiovascular fitness levels?

• 20 Mins, 2-5 times a week.

To lose weight?

• 20-30 mins, 3 times a week.

To tone up?

• 2 sets of 15 reps, 2 times a week.

To maintain fitness / weight?

• 20-40mins, 3 times a week.

To increase flexibility?

• 5-10 mins, everyday.