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High intensity interval training, or HIIT, consists of alternating moderate exercise with vigorous exercise, for instance, one minute of brisk walking followed by 20 seconds of running at about 90 percent of your max speed. You would then repeat this interval pattern for up to 30 minutes, or 60 minutes if you lower the intensity a bit. You can use any type of aerobic exercise for HIIT, including swimming, rollerblading and bicycling.

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