anu yan?? panu gawin yan??
To give you an clearer picture after reading the article, let me tell you what I do:
I hop on the stationary bike and pedal at a slow-moderate pace for 1 minute. I then pedal as fast as I can for 30 seconds and go back to a slow-moderate pace for the next 30 seconds. I do this burst-rest cycle 10 times. I then go back to a slow-moderate pace until i hit the 20-minute mark.
Some things to consider:
1. You can play with the variables (length of burst and rest periods, number of burst-rest sets, etc.) to suit your needs. You must keep in mind though that professional athletes cannot burst for more than 4 minutes at a time so you'd want to aim for something a lot lower than that.
2. I wouldn't recommend doing it on a treadmill since it usually takes so much time to accelerate and decelerate that it keeps you from actually bursting. Besides, if your legs break down on a stationary bike or elliptical trainer, you can just stop. However, if they break down while you are running on a treadmill at high speeds, then you could end up being severely injured.
3. You should not do this more than 2x a week if you're just starting out. Mix it with moderate-intensity cardio to give your body enough time to recover. I do it a maximum of 4x a week now but I've been working out and doing cardio for over a year before I started doing HIIT.