This will by m first type of HIIT, I'm 6 foot 230. Needing to burn fat and gain muscle. Just wondering if I should start out with something else? or would this be okay.
1. Warm up. Start out with a comfortable jog or run and get your heart going. It's typically recommended to warm up for about five minutes before beginning sprinting.
2. Sprint. Run as fast as you can for a short interval (AskMen suggests 15-30 seconds).
3. Recover. Walk for for about 2 minutes to recover. Don't stop fully, as this isn't good for your heart and lungs and will disrupt the exercise.
4. Repeat. Repeat steps 2 and 3 six to ten times, finishing with a recovery period (walking).