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Anonymous
Include a proper amount of warm up time. 5 or 10 minutes, whatever is best for you. Then on fast, target around 85% of your max heart rate. Go for a set amount of time (it can be anything). Then at a slower rate, try to get your heart rate back down to 60ish% of your max heart rate. If you're not in shape, this will take a long time. If you're in shape, it won't take too long. Depending on how long it takes for your heart rate to slow down, use that to determine what your interval should be. 1:2 (1 part fast: two parts slow... for example 30 seconds fast, 1 minute slow) or 1:3 or 1: 4 or 1:1. Whatever you want and what works for you. Try out a few different methods. Once you find one you like, stick to it for a bit. Once you get more used to HIIT, remember it is important to SWITCH IT UP. You're tricking your body into continually burning calories throughout the coming days. This also requires you to have an adequate rest time between HIIT sessions (usually 36 to 48 hours). Your body will be using energy to repair muscles throughout that time. When you do HIIT, don't be afraid to mix up different invervals or things you do. One day burpees, one day running, swimming another, and throw in different ratios, 1:2 1:3 and 1:1. It works better to keep your body on edge and not get used to what you're doing. That's the key to HIIT, and why you're doing HIIT instead of typical cardio. Your body becomes efficient and expectant on cardio; HIIT it doesn't. It burns fat excellently and it will get you in shape, but it's not for efficiency.
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