Consider four heart rate zones of exertion:
Zone Zero: resting heart rate
Zone One: 125 beats per minute (bpm)
Zone Two: 125-160 bpm
Zone Three: 160-190 bpm
To find your heart rate, you can use a heart rate monitor or you can measure your pulse at the radial artery in your wrist. Count the beats in a 15 second period and multiply by 4.
Choose an exercise that you enjoy (jogging, elliptical triner, rowing, biking, hiking, etc).
Spend 5 minutes moving into the Zone One heart rate. Push yourself more and maintain a Zone Two heart rate for 2 minutes. Then proceed to Zone Three for one minute. Slow down and allow your heart rate to move back down to Zone One over the next two minutes. Push yourself back to Zone Two for another 2 minutes and then Zone Three for 1 more minute. Ease back for 2 minutes and maintain a Zone One heart rate for 5 minutes as a cool down.