Welcome to Vietnam!!
One of my favourite workouts!! Interval Running
At home you can do this on a treadmill
For beginners here's what I suggest
Warm-up for 5 minutes at a 5.5 mph
Then try your two minute intervals at a 7.0 mph and
1 minute off at a 5.0 mph – Repeat 5x
Cool-down for 5 minutes at a 5.5 mph.
For advanced runners:
Warm-up at a 6.0-6.5 mph
Intervals 8.5-9.5 mph for 2 minutes and your 1 minute offs at a 6.0-6.5 mph
Cool-down for 5 minutes at a 6.0-6.5 mph