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You then go all out, as fast as possible, for 30 60 seconds (if you're new to HIIT, 30 second intervals will be plenty, but you want to try to work toward being able to do 60 second intervals).3. You then slow it down to a low intensity recovery period for the same period as your high intensity interval. Again, if you're new to HIIT, you may need to extend this rest period to 1.5 2 times as long as your high intensity interval.

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