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Use a pace you can repeat for all 8 rounds without turning the last few intervals into a scramble. Scale by reducing the movement to air squats, adding no load, or stepping to a low-impact variation if you want a cleaner burn in a busy 4-minute block. Inspired by today's trends — HIIT Intervals Chart: Work-to-Rest Ratios for Every Goal.
tabata punch
- Air Squat 20s
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