As a beginner, I read that I should start off with 6 sets of 30 second high intensity sprints followed with a 90 second recovery period. You can look at a guideline on this page to see what might work for you. Make sure you warm up first, then stretch thoroughly to avoid injury. Last night when I got home, I put my workout clothes on and lightly jogged to the longest, least bumpy sidewalk in the neighborhood. The area where I live is an obstacle course of cars, celebrities and people walking their dogs, so getting around at a quick pace can be tricky. My biggest worry was spraining my ankle or falling and breaking my arm, so that was my focus for the first set of sprints.
Rep 1: Don't get hurt don't get hurt don't get hurt don't get hurt don't get hurt
Recovery: Whew. I didn't get hurt. I can do that again. Of course I can do that again!
Rep 2: La la la! Easier than I thought. I should probably go faster. Hey, look out, buddy! What, do you think you can just back out of your driveway whenever you want??
Recovery: Ok, so that was a little more challenging. This is a pretty good workout.
Rep 3: Faster, faster, faster - watch out for the dogs!! Watch out for the - HI PUPPY!!! Who's a good boy? Who's a good boy!!!
Recovery: Hm. It might be time to re-focus. Wait, is that Hayden Panetierre?
Rep 4: Huh, huh, huh, huh, huh, huh, huh, huh, huh, huh, huh, huh, huh
Recovery: Huh, huh, ok. Huh, huh, huh. Two more. Huh. I can do two more.
Rep 5: HUH HUH HUH HUH HUH HUH HUH HUH HUH HUH HUH HUH HUH HUH HUH!
Recovery: HUH. WHEEZE. HUH. WHOO!! HUH. Ok. HUH. I don't know HUH. If I can HUH. Do a sixth. HUH HUH.
Rep 6: HUH HUH Nope.
Recovery: HUH WHEEZE. HUH WHEEZE. HUH. That was HUH. A good HUH. First try. HUH HUH WHEEZE.
Badminton sounds great right now.