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Now, a Four Minute and One Minute Exercise Program

November 18, 2016
Plain English Version

You have seen the ten-minute and seven-minute high intensity interval training programs, H.I.I.T. The last chapter includes the four-minute and one-minute programs.

4-minute-workout-cover-blog480For the four-minute program: 1. Warm up briefly. 2. Run, swim or bike intensely for four minutes. 3. Stop. Catch your breath. Repeat this program three times a week.


The one-minute program (also called 10-20-30) training. 1. Run, bike or swim lightly for 30 seconds. 2. Run at a moderate rate for 20 seconds. 3. Run at top speed for 10 seconds.

Repeat the sequence 5 times. Rest for two minutes. Repeat the sequence 5 times again. The routine takes 12 minutes to complete.

The next day, try a lighter exercise. Then do the 10-20-30 again.



There you have it. These are workouts you can do when and where you want to.

The year 2016 was trying. Get yourself into good health for the challenges of the year ahead.

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