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Target Muscles: Cardiovascular (Aerobic).
Start by warming up with a slow jog on the spot for a couple of minutes, and then increase the intensity up to your maximum speed for up to 30 seconds.
Reduce the pace back down to a slow jog for a minute, then increase back up to your maximum for another 30 seconds. Repeat this cycle of slow/fast for between 10 and 20 minutes.
A simple High Intensity Interval Training (HIIT) exercise and therefore a great cardio blast which can be done whilst watching the TV or listening to your favourite tunes. This is an intermediate to advanced exercise, and should be approached with caution and less intensity by those not used to exercise.