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    4 HIIT Workouts continued...

    3. Burpee-Run Intervals

    How to do a burpee: Start standing. Squat down and place both hands on the floor. Jump your legs back into a plank position. Jump your legs back up to your hands. Then stand and do a vertical jump with your arms raised.

    Young says for every 3 minutes, you should:

    • Do 10 burpees.
    • Run 400 meters.

    Use any remaining time after the run as rest. Do 4 to 6 rounds.

    4. HIIT Boxing Workout

    Miele-Pascoe created this drill. You’ll need a jump rope and a punching bag.

    • Jump rope for 1 minute. For the last 30 seconds, jump as fast as you can.
    • Do 40 crunches quickly.
    • Move on to 20 push-ups.
    • Do 15 jump squats -- lower into a squat position, jump up quickly, and go back to a squat. Repeat.
    • Rest for no less than 30 to 45 seconds.
    • Jump rope, same as above.
    • Hit the heavy bag for 1 minute.
    • Do 15 push-ups.
    • Go straight to 25 jumping jacks.
    • Finish with 25 crunches.

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