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I have done some research on internet on my question and I would try to answer my own question, but I will not accept this as an official answers until this gets an appropriate amount of up votes. Tabata work out burns around 12 calorie/min to 16 calorie/min. A common formula involves a 2:1 ratio of work to recovery periods, for example, 30–40 seconds of ...


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You're not going to be able to increase endurance with a 1.25 mile bike ride. HIIT/Tabata would have you pedal at 100% effort - an unsafe practice unless you are on an exercise bike or a closed track. Plus, as you already mentioned, you don't have shower facilities at work. Instead, why not think of it as an emotional "workout." Go slower. Ride relaxed, ...


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Long enough that you're pushing against your limits, short enough that you're doing it the whole time. If you find yourself feeling/thinking at the end of a high intensity inveral "hey, I could have gone on a little longer!", then it's too short. Same if, at the end of the last interval, you're not thoroughly exhausted. On the other hand, if you you find ...



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