A HIIT protocol can include a 10-minute warm-up, a 5-minute maximal effort, and a 10-minute gradual cool-down with deliberate breathing exercises.

“for me it typically means getting on the airdine bike and pedaling very hard for about 20 seconds then resting 10 seconds 20 seconds hard 10 seconds rest 20 seconds hard for a total of about eight Cycles by the end of which I'm breathing extremely hard my heart rate is way way up”

“one minute on one minute off is is something you could do on your own and it tends to be very feasible. And when you I tell that woman, we go back to of it really takes 10 minutes of work, 20 minutes total.”