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Jamie Hegg. The Workout: 5 minute warm up, 2x 90 seconds hard, 30 seconds light, 3 minutes at a steady pace, 2x 90 seconds hard, 30 seconds light, 3 minutes at a steady pace, 2x 90 seconds hard, 30 seconds light, 5 minute cool down. Tips: Try to keep the same intense pace for the full 90 seconds. If need be, make your light 30 seconds. quot;bugman_spencer Spencie I#x27;ve prob sent you this but listen to this. Listen to at least the 3 minute markquot.

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