elliptical trainer intervals

Can anyone suggest a program of mild interval training?

I recently started doing light work outs for walking 20 minutes 6.4kmph (4 mph) at 3-5% incline elliptical trainer for 10 minutes (normally at the spead of 12 14kmph) a certain weight Light rain bike 5-6 mins at a speed of 20-25 km / h

If you can get a treadmill, running 100 steps really fast, then 100 steps slower, but does not work, then 100 fast, 100 slow. Do this for 10 minutes. Then you should try to jump and try to do 1000 skips. Do the slow first 20 and then Fast 20 slower then 20 and then quickly 20. If you do good and feed back to back, then you should do what you did on the cycle but try increasing your speed if you can manage. If you did 3 / 4 times a week, you would have excellent results in weight loss and some toning too.

High Intensity Interval Training