Query: Which HIIT dash exercise is healthier?

Which HIIT dash exercise is best?

I will include HIIT sprints into my software to reduce weight. I simply do not know which approach I will have to do. The dash for 30 seconds/stroll for 30 seconds or dash for 30 seconds/stroll for ninety seconds? My intention is to chop fats whereas saving muscle so I will be doing a kind of strategies twice per week together with weight training twice every week.

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