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Anonymous
The point of HIIT is to have two distinct periods of high heart rate (80%+ of your max heart rate) and low heart rate (40-60% of your max heart rate). HIIT benefits when you have the difference. Also, HIIT is based on shaking things up. Cardo (low and long) burns calories during and makes your body very efficient. HIIT is all about throwing something at your body that it won't expect and keep switching it up. The differences in time you are looking at are length (whether it's 1 minute, 30 seconds, or 15 seconds) and RATIO. Just like math ratios, 30seconds:1minute is a 1:2 ratio the same as 15seconds:30seconds is 1:2 ratio, but you can also do 1:1 and 1:3 and 1:2.5 and 2:3 and whatever you want. In fact, it's GOOD to mix your ratios and length. Unless you are a peak athlete, doing short length ratio of 1:1 or 1:2 (as in 10 seconds:20seconds or 15seconds:30seconds) will be almost impossible or very difficult.
The best thing to do on your first day is to go out there and go 30 seconds on high, and then measure how long it takes to get your heart rate back down... and if it won't go back down all the way that you need it to, then how long it takes for it to start slowing down. Then 30 seconds on high again. HIIT is very personal. And realize you can do it with different exercises (not just different lengths and ratios) to mix it up. Try burpees, skipping, jump rope, swimming, etc. And give yourself time to rest in between.
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