30 seconds sprints with 30 seconds rest. Repeat 15 times. If you have a bad knee, you can do 15 minutes of fast pace walking on incline, hands should not be holding on to anything. Focus on the quality of your workouts and giving it 100% not just worrying about how much time you have...
source https://www.makingthebest.com/fat-blasting-method-interval-sprints/
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