Start with a 10 minute warm up - for me I went on on easy jog, but walking might be good too.
Now you'll be doing 3 minute sets that go like this:
1 minute - brisk walk
1 minute - jog/run
1 minute - sprint
Repeat it 6-7 times, then end with a cool down walk and stretch it out! It's easy to remember, simple to do and it is great because it gets your heart rate up and then down again. Let me know if you try it!