The formula is: 10/20/10/5/5.

• 10 minutes to warm up by walking
• 20 minutes of running at 9 kmh
• 10 minutes of incline walking (8-12% incline)
• 10 minutes of running at 8.5 kmh
• 5 minutes of incline walking (12% incline)
• 5 minutes to cool down by slow walking

The sum was: 7.6 km and 556 burned calories.

I think this is the right formula that gives me diverse workout and I feel this is intense enough for a workout that should be done at least 5 times a week to complete my goals with weight loss.