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Anonymous
If you're doing HIIT, you do best by using random intervals. Don't do 90jog/30spring/90jog/30sprint etc etc etc.
Change it up every interval. Jog 3 minutes, sprint for 45seconds, jog 1 minute, sprint 30seconds, jog 4 minutes, sprint 1 minutes, jog 30 seconds, sprint 30 seconds, etc.
The whole idea of HIIT is to keep your body from falling to a rhythm. Its been shown that by random interval, alternating low and high intensity, you trick your body into staying at about 65-75% max heart and metabolic rates during the low interval portions because it doesn't know what is coming next and therefore opts to stay alert.
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