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Repeat 4 times: 20 seconds on, 20 seconds off Total time: 320 seconds. Get in a pushup position with your hands about shoulder-width apart. Keep your lower back flat, and don't let your hips sag.
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This quick 20-minute HIIT workout was designed for cyclists who are pressed for time, but looking to build total-body strength and endurance.
High-intensity interval training burns calories, boosts metabolism, burns fat and improves heart health. Try it with this one month HIIT walking workout plan.
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An alternative form of HIIT, designed for heart rate training, involves a 30-minute period of cardio followed by 30 minutes of full-body resistance training to help maximize calorie burning. [15] The idea is to combine aerobic exercise with intense weight and resistance training to achieve a high level heart rate for an extended period of time ...