Possible HIIT Routine

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I found this table online, I was wondering if this was a good table to use for getting used to HIIT and getting into a stable routine.

Are 30 second intervals good? I've been noticing a lot of you are doing up to 1-2 min for the sprint cycle.
 
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The magazine, like other sources, is getting its jargon wrong. That is simply interval training. It will depend on what your goals are. HIIT is definitely different and not too many have the skill sets to maximize their potential.

If you simply seek fat oxidation, that's fine. I would cap it at 90sec at most. The thing is your rest periods must increase for you to yield higher performances.
 
now i'm confused because i read on here that the "real HIIT" is a 10 second jog and a 20 second all out sprint. then you repeat that until you pretty much fall down or til 8 times if you're in insanly good shape.
 
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