Once you’ve become comfortable with the one minute hard, one minute easy interval format, take things up a notch: Do hard intervals of 30 seconds, one minute, two minutes, three minutes and four minutes, with a recovery after each high intensity bout of equal or lesser time. Then work your way back down with intervals of four minutes, three minutes, two minutes, etc. (For an added challenge, try doing the workout with just one to one and a half minutes of recovery between each interval.) This technique maxes out your exertion over extended time periods, and it’ll burn plenty of calories to boot..
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