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can anyone give me HIIT sprint routine I could do
TitusA
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No because I do stairs for HIIT instead. But I will advise you to start slow until your body adapts. Talking 2 times a week at first with short intervals followed by relatively longer times going at steady state. HIIT (actually legitimate HIIT) is very taxing on your body and the nervous system so you really need to build up slow.
Then over time you build up the length of the high intensity intervals and reduce the slow interval time. Eventually your body will get used to the stress and you might be able to do it 3 times a week but I wouldn't advise more than that especially if your doing any other form of exercise like weight training.
Even on anabolics I dont recover well when im doing it 3 times a week because its so hard on your nervous system.
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