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High intensity interval training strictly hinges on intercity and speed. HIIT training really be significantly more effective than any long steady paced cardio program. One of the valuable to perform this working out is by alternating you speed between 100% and 80%. If consumption alternate between running at full speed and 80%, you can try alternating between running at full speed and walking at a fast pace afterwards before returning to full speed again. Work for the quantity of the entire training night. If you don't have much experience, I suggest that begins with smaller sessions (15 - 20 minutes), and strive to gradually increase the duration to approximately 30 - 45 minutes.