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An interval "cycle" = rest time + effort time e.g 20 seconds / 40 seconds = 1 cycle
Interval timers ask you to input two values, one for rest and one for effort. I like to think of the two aspects being important for training an exercise. Each exercise needs the doing of it and the recovering from doing it parts.
I like the workout to end with the beep beep beep beep at the completion of the last exercise. But that only happens if there are no more intervals left on the timer. So I start with a rest period, which also give me set-up time.
So basically, there's no other reason except my OCD 😛
If I have the time, I’ll normally do about 10 minutes on a cardio machine, but at home I’ll stick to body weight exercises, foam rolling, and warm-up sets.
If I’m super short for time, my warm-up will simply be an easier set of the exercise I’m about to do.
For example, if the workout has Goblet Squats and Push-ups, I’ll do a set of body weight squats and hand-elevated push-ups. It’s not perfect, but it helps.
If there’s anything else you need or aren’t sure about, submit a question, post your question in the community area or below this post and I’ll be happy to help.