in regards to HIIT training, do you think this routine is alright: one mile warm up about 8min/mi. then 3-4 min jogging-running, 30 seconds sprinting, 1 minute walking. do this for 20 minutes/2 miles.

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For the most effective HIIT session, you have to keep your heart rate up as much as possible so try to alternate between sprinting and jogging with minimum walking breaks. Besides that, solid routine.

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