you can try this i found it on bodybuilding.com i will try it soon:
Phase 1 (1:4): Weeks 1-2
15 seconds: High-Intensity Exercise
60 seconds: Rest or Low-Intensity Exercise
Repeat another 10 times, followed by a final 15-second high-intensity blast.
Total time: 14 minutes
Phase 2 (1:2)...
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