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Anonymous
HIIT goes like this: first, warm up. Very important. At least five minutes (10 is good too). Then you have to get your heart rate up to about 80+% of your maximum heart rate. Go all out. Then you try to get down to about 40-60% of your maximum heart rate. The comparison between how long you go all out at 80% and how long you go slower at 40-60% is measured in ratios, for example 1:2, 1:1, 1:3 or any variation. Ideally, you work with a time variation and ratio that allows you to hit your upper heart rate, and can cool back down in the "resting period." It's that jump from "UP down UP down" that's going to benefit you. It's all about hitting the heart rate ranges. Time periods can be expressed in seconds or minutes (8seconds:12seconds, or 1 minute:2 minutes)... whatever works for you and hitting your target heart rates.
You don't stop doing HIIT to throw in some fucking bodyweight exercises.
You need to have a set warm up, and then your ratios. And you should be exhausted or pretty fucking tired when you're done. HIIT should last around 20 minutes or so (can vary). And it's important to mix up your ratios and keep your body on edge. Doing a cardio workout is based on making an efficient machine that burns calories while you're working out. HIIT is about telling your body to wake the fuck up, and it's important to try out different ratios or time lengths on different days and throw in different exercises to do HIIT with (running, swimming, burpees). HIIT doesn't burn a lot of calories while you're doing it like cardio, but it burns a lot of calories REPAIRing your body after you do it. That's the difference between choosing HIIT and cardio. So it's important to give yourself proper rest in between HIIT sessions.
I'm not the greatest at explaining... but fuck, you're just doing it wrong.
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