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HIIT for Beginners - The Ultimate Guide to HIIT

HIIT For Beginners: How to Start, See Results & Succeed

Table of Contents

1) Introduction: Jumpstart Your Fitness Journey with HIIT

Welcome to the exhilarating world of High-Intensity Interval Training or HIIT for beginners! If you’re ready to dive into an effective and time-efficient workout method that has taken the fitness industry by storm, you’re in the right place. In this fun and informative guide, we’ll explore the science-backed benefits of HIIT and answer all your burning questions about getting started with this popular training method.

Whether you’re a complete newbie to fitness or just looking to switch up your routine, we’ve got you covered. From understanding the fundamentals of HIIT to discovering famous workouts, ratios, and success stories, we’ll guide you through everything you need to know to embark on your HIIT journey. And to make things even more exciting, we’ve included a series of beginner-friendly HIIT workouts that you can do at home, ranging from a gentle introduction to more challenging circuits.

So, lace up your trainers, grab a water bottle, and get ready to transform your fitness routine with the power of HIIT!

2) The Science Behind HIIT: How It Works

HIIT workouts are characterized by alternating short bursts of intense activity with periods of rest or low-intensity exercise. This approach keeps your heart rate elevated, allowing you to burn more calories and fat in a shorter amount of time compared to traditional steady-state cardio. Research has consistently demonstrated the benefits of HIIT for various health and fitness markers.

For instance, one study published in the Journal of Sports Sciences compared the effects of HIIT versus moderate-intensity continuous training (MICT) on weight loss and body composition. The researchers found that both HIIT and MICT led to similar reductions in body fat, but HIIT required 40% less training time commitment (1).

In another study, a meta-analysis published in the British Journal of Sports Medicine concluded that HIIT significantly improved maximal oxygen uptake (VO2max), a key marker of cardiovascular fitness, in both healthy individuals and those with lifestyle-induced chronic diseases (2).

Additionally, HIIT has been shown to enhance muscular endurance. A study published in the Journal of Strength and Conditioning Research found that participants who engaged in a six-week HIIT program experienced significant improvements in both their upper and lower body muscular endurance (3).

One of the factors contributing to the efficiency of HIIT is the Excess Post-exercise Oxygen Consumption (EPOC) phenomenon. EPOC, also known as the afterburn effect, refers to the increased rate of oxygen intake and calorie burning that occurs after a high-intensity workout, like HIIT. This elevated metabolic rate can last for hours following the exercise, leading to a greater overall calorie burn and increased fat loss potential.

In summary, HIIT offers numerous scientifically proven benefits, including weight loss, improved cardiovascular fitness, enhanced insulin sensitivity, and increased muscular endurance. By incorporating HIIT into your fitness routine, you can efficiently achieve your health and fitness goals while spending less time working out and who doesn’t like the sound of that?!

This is an infographic showing 6 ways HIIT beats Cardio

3) Ready, Set, HIIT: Can Beginners Start with HIIT?

Absolutely! As a beginner, you can definitely start with HIIT workouts. The key is to modify the intensity and duration to match your current fitness level. This will help ensure that you experience the benefits of HIIT without increasing the risk of injury or overexertion.

For example, you might begin with a 1:2 work-to-rest ratio, where you exercise at high intensity for 30 seconds and then rest or perform active recovery for 60 seconds. Choose exercises that are appropriate for your fitness level, such as bodyweight squats, modified push-ups, or step-ups. It’s important to focus on proper form and technique to maximize the benefits of each exercise and minimize the risk of injury.

As you become more comfortable with HIIT, you can gradually increase the intensity of your workouts by incorporating more challenging exercises, reducing the rest periods, or increasing the duration of the high-intensity intervals. This progression will help ensure that you continue to challenge your body and reap the rewards of HIIT training.

So, beginners can undoubtedly start with HIIT workouts by modifying the intensity and duration to suit their fitness level. By focusing on proper form, technique, and progression, you can enjoy the numerous health and fitness benefits that HIIT has to offer.

This is an infographic showing 6 ways HIIT beats Cardio

4) Timing is Everything: How Long Should a Beginner's HIIT Workout Be?

For beginners, a HIIT workout can be as short as 10 minutes, but it’s generally recommended to aim for at least 20 minutes per day. This duration allows you to challenge your body while still giving yourself ample recovery time between high-intensity intervals. A 20-minute HIIT session provides an effective balance of intensity and duration to help you experience the benefits of this training method without overwhelming your body.

Remember, consistency is key when it comes to HIIT workouts. Start with a manageable length and gradually work your way up as you progress. As you become more comfortable and your fitness level improves, you can increase the duration or intensity of your workouts to continue challenging yourself.

It’s also essential to listen to your body and be mindful of any signs of overtraining or excessive fatigue. If you find that 20 minutes of HIIT per day is too demanding, consider reducing the frequency to 3-4 times per week or shortening your workout sessions to a duration that feels more manageable.

To maintain motivation and prevent boredom, try incorporating a variety of exercises and workout formats. Experiment with different work-to-rest ratios, mix up your exercises, and consider incorporating circuit-style HIIT workouts or themed workouts that focus on specific muscle groups or fitness goals.

To sum up, beginners should aim for HIIT workouts lasting at least 10-20 minutes per day, prioritizing consistency and gradual progression. By listening to your body, varying your workouts, and staying committed, you’ll be well on your way to achieving your health and fitness goals through HIIT training.

An infographic depicting the 80/20 rule

5) The Perfect HIIT Formula: Ratios, Intervals, and the 80/20 Rule

The best HIIT ratio for beginners typically involves more rest time than work time, such as a 1:2 or 1:3 ratio. For example, you might perform a high-intensity exercise for 30 seconds, followed by a rest or active recovery period lasting 60 to 90 seconds. This approach allows beginners to recover adequately between intense intervals while still experiencing the benefits of HIIT training.

The 80/20 rule for HIIT suggests that you should spend 80% of your workout time at a low to moderate intensity and 20% at a high intensity. This balance ensures that you’re pushing your body without overexerting yourself. The 80/20 principle, also known as the Pareto Principle or polarized training, helps maximize the benefits of HIIT while minimizing the risk of injury or burnout.

For example, if you’re doing a 20-minute HIIT workout, you would spend approximately 16 minutes (80%) performing low to moderate intensity exercises and 4 minutes (20%) doing high-intensity exercises. This approach allows your body to build a strong aerobic base while still reaping the rewards of high-intensity training.

As you become more comfortable with HIIT and your fitness level improves, you can gradually adjust the work-to-rest ratio to increase the challenge. Over time, you might progress to a 1:1 ratio, where you perform high-intensity exercises for an equal amount of time as your rest or active recovery periods.

The optimal HIIT ratio for beginners generally includes more rest than work, such as a 1:2 or 1:3 ratio, and follows the 80/20 rule. By striking the right balance between high-intensity and low-to-moderate intensity exercises, you can effectively challenge your body, enhance your fitness, and minimize the risk of injury or overexertion. As you become more adept at HIIT and your fitness level improves, you can gradually adjust the work-to-rest ratio to increase the challenge and continue reaping the rewards of this powerful training method.

6) The Three Stages of a HIIT Workout: Warm-up, Work-out, and Cool-down

Stage 1 – Warm-up: The warm-up phase is crucial in preparing your body for the high-intensity exercises that follow. A proper warm-up increases blood flow to the muscles, raises your body temperature, and improves joint mobility. This helps to reduce the risk of injury and improves overall performance during the workout. A good warm-up should last for about 5-10 minutes and include dynamic stretches and low-intensity exercises that mimic the movements you’ll perform during the HIIT session.

Stage 2 – Work-out: The work-out stage is the main component of a HIIT workout, where you alternate between high-intensity exercises and rest or active recovery periods. This stage pushes your body to its limits, resulting in increased calorie burn, improved cardiovascular fitness, and enhanced muscle endurance. To ensure a safe and effective session, focus on proper form and technique, and adjust the intensity and duration of intervals according to your fitness level.

Stage 3 – Cool-down: The cool-down phase helps your body transition back to a resting state and promotes recovery. It involves gradually reducing the intensity of your movements and incorporating static stretches to relax and lengthen the muscles. A proper cool-down can help prevent dizziness, reduce muscle soreness, and improve flexibility. Aim to spend 5-10 minutes cooling down after a HIIT workout.

Tips for Maximising Your HIIT Experience:

  1. Choose exercises that target multiple muscle groups and incorporate a variety of movements to keep your workouts engaging and well-rounded.
  2. Listen to your body and modify exercises or intensity levels as needed to prevent injury or overexertion.
  3. Track your progress to stay motivated and recognize improvements in your fitness level over time.
  4. Mix up your workouts by experimenting with different work-to-rest ratios, exercise combinations, and workout formats to prevent boredom and plateaus.
  5. Prioritize recovery by giving yourself adequate rest days, focusing on proper nutrition, and incorporating activities such as yoga or foam rolling to support muscle recovery and overall well-being.
  6. Consider working with a certified personal trainer or participating in group HIIT classes for guidance, support, and additional motivation.
An infographic - 3 things you didn't know about HIIT

7) HIIT Success Stories: How Much Weight Can You Lose in a Month?

Weight loss results from HIIT can vary depending on factors like diet, workout frequency, and individual differences. However, with consistent effort and proper nutrition, some people have reported losing between 2-4 KG in a month. Here are some real-life examples of HIIT weight loss transformations:

Jessica’s story: Jessica started incorporating HIIT workouts into her fitness routine three times a week while also focusing on a balanced diet. Over the course of a month, she lost 3 KG and noticed a significant increase in her energy levels and overall strength.

Mark’s journey: Mark, a busy professional, decided to try HIIT workouts as a time-efficient way to exercise. He committed to 20-minute HIIT sessions five days a week and made healthier food choices. In just one month, Mark lost 4 KG and experienced improved cardiovascular endurance.

Emily’s transformation: Emily, a beginner to exercise, began with 10-minute HIIT workouts three times a week, gradually increasing the duration and intensity as she became more comfortable. Along with a balanced diet, she lost 2 KG in her first month and gained confidence in her abilities.

David’s experience: David, who had been struggling with weight loss for years, decided to give HIIT a try. He started with a 1:2 work-to-rest ratio, gradually progressing to a more challenging 1:1 ratio. After one month of consistent HIIT workouts four times a week and a focus on nutritious meals, David lost 3 KG and felt more energetic throughout the day.

These real-life examples demonstrate the potential of HIIT workouts for weight loss when combined with a healthy diet and consistent effort. While individual results may vary, HIIT can be a powerful tool for achieving weight loss goals and improving overall health and fitness.

8) HIIT in the Spotlight: Celebrities, Programs, and Resources for a Fitness Revolution

Over the years, HIIT has gained a strong following among athletes, fitness enthusiasts, and famous personalities, thanks to its efficiency, versatility, and powerful results. Notable figures who have embraced HIIT include:

Hugh Jackman – The Australian actor followed a rigorous HIIT program, focusing on functional movements and intense cardio sessions to prepare for his role as Wolverine.

Jessica Alba – The actress and entrepreneur frequently shares her dedication to HIIT on social media, showcasing her fit and toned physique through her workout routines.

Usain Bolt – The world’s fastest man and multiple Olympic gold medallist has used HIIT workouts to improve his explosive speed and maintain peak performance on the track.

Well-known HIIT programs and resources include CrossFit, which incorporates elements of HIIT into its functional fitness program; the Insanity workout series by fitness expert Shaun T, offering intense home-based HIIT workouts; and Kayla Itsines’ BBG (Bikini Body Guide) program, which gained a massive following for its HIIT-centric, results-driven workout plans.

Notable books on HIIT, such as “The One-Minute Workout” by Dr. Martin Gibala and “HIIT It!” by Gina Harney, delve into the science behind HIIT and provide guidance on creating effective HIIT workouts. These HIIT workouts, programs, and resources continue to inspire countless people to adopt this highly efficient and versatile training method for improved fitness and overall health.

An infographic - 3 things you didn't know about HIIT

9) Setting Realistic Goals for HIIT Beginners

By setting realistic goals for your HIIT journey, you lay the foundation for success and long-lasting results. Focusing on consistency ensures that you make steady progress, while proper nutrition provides the essential fuel your body needs to perform at its best. Prioritizing recovery, including rest days and proper sleep, allows your body to repair and strengthen itself, reducing the risk of injury and burnout. By combining these elements, you can fully embrace the transformative power of HIIT workouts and enjoy the numerous health and fitness benefits they offer, while setting yourself up for a sustainable and rewarding fitness journey. 

Some things to take into account when setting your goals:

  • Gradual and sustainable weight loss: Set achievable weight loss goals by aiming for a gradual and sustainable rate, such as losing 0.5-1 KG per week. This approach not only helps you maintain your weight loss in the long term, but it also reduces the risk of negative health impacts associated with rapid weight loss.

 

  • Consistency in your workouts: Commit to a regular HIIT workout schedule that fits your lifestyle and fitness level. Whether you’re starting with two sessions a week or working out every day, consistency is key to seeing progress and maintaining motivation.

 

  • Proper nutrition: Support your HIIT journey by focusing on a balanced diet that provides essential nutrients and energy for your workouts. Prioritize whole foods, lean proteins, healthy fats, and complex carbohydrates to fuel your body and promote weight loss.

 

  • Recovery and self-care: Incorporate adequate rest days and recovery activities such as stretching, foam rolling, or yoga to prevent injury and support muscle repair. Listening to your body and prioritizing self-care will help you stay on track and avoid burnout.

 

  • Measurable and specific goals: Set specific, measurable, achievable, relevant, and time-bound (SMART) goals for your HIIT journey. For example, aim to complete a certain number of HIIT workouts per week, increase the duration or intensity of your workouts, or reach a specific weight loss target within a set timeframe.

 

  • Celebrate milestones and progress: Acknowledge and celebrate your achievements along the way, no matter how small. Recognizing your progress can help keep you motivated and inspired to continue working towards your goals.

 

  • Adjust and reassess: As you progress in your HIIT journey, be prepared to adjust and reassess your goals based on your changing needs and circumstances. This flexibility will help you stay committed to your fitness goals while accommodating life’s inevitable changes.

10) Top 5 Exercises to Include in a Beginner's HIIT Workout

  • Jumping jacks: This classic cardio exercise gets your heart rate up and engages multiple muscle groups. Jumping jacks are easy to modify for beginners by stepping out one foot at a time instead of jumping.
Lego man doing jumping jacks
  • High knees: High knees target your lower body and core while providing an intense cardiovascular workout. To modify this exercise for beginners, march in place while lifting your knees as high as possible.
Lego man doing high knees
  • Bodyweight squats: Squats are a compound movement that works your lower body and core muscles. Focus on proper form and maintain a steady pace to get the most out of this exercise.
Lego woman doing squats
  • Mountain climbers: This dynamic exercise works your entire body, with an emphasis on your core. Start in a plank position and drive your knees towards your chest one at a time. Beginners can slow down the pace or perform the movement with their hands elevated on a step or bench.
  • Push-ups: Push-ups target your chest, shoulders, triceps, and core. Beginners can modify push-ups by performing them on their knees or against a wall.
Lego woman doing push ups

11) Your First HIIT Workouts for Beginners: Example Beginner-Friendly HIIT Routines

OK, so now you know everything there is to know about HIIT it’s time to get sweaty with a workout. Below are 3 HIIT workouts for beginners to do at home or in work or your local park. So, break out the leg warmers and let’s get down to it!

Infographic showing a HIIT workout for beginners

a) Jumpstart Your Fitness Journey: 20-Minute Beginner HIIT Workout

This HIIT workout for beginners includes low-impact exercises suitable for someone with no fitness or HIIT experience, and it follows a 1:2 work-to-rest ratio. The workout lasts for 20 minutes in total, including a 3-minute warm-up and a 3-minute cool-down.

 

Warm-up (3 minutes):

March in place (1 minute)

Arm circles (30 seconds forward, 30 seconds backward)

Leg swings (30 seconds each leg)

 

HIIT workout (14 minutes):

Squats (30 seconds work, 60 seconds rest)

Push-ups (modified on knees, if needed) (30 seconds work, 60 seconds rest)

Step-ups (using a sturdy chair or bench) (30 seconds work, 60 seconds rest)

Plank (modified on knees, if needed) (30 seconds work, 60 seconds rest)

High knees (march in place for a lower-impact version) (30 seconds work, 60 seconds rest)

Repeat the circuit twice.

 

Cool-down (3 minutes):

Slow march in place or gentle walk (1 minute)

Standing quad stretch (30 seconds each leg)

Chest opener stretch (interlace fingers behind your back and gently lift arms) (30 seconds)

Forward fold (touch your toes or reach towards your shins) (30 seconds)

Deep breaths (30 seconds)

Infographic showing a HIIT workout for beginners

b) Level Up: 22-Minute Progressive HIIT Workout for Beginners

Here’s a slightly more advanced HIIT workout for someone who has completed the beginner workout for a week or so and is ready to progress. This workout increases the work-to-rest ratio to 1:1 and introduces new exercises. The total duration of this workout is 22 minutes, including a 3-minute warm-up and a 3-minute cool-down.

 

Warm-up (3 minutes):

Jumping jacks or step jacks (1 minute)

Dynamic hamstring stretches (leg swings, front to back) (30 seconds each leg)

Dynamic hip circles (30 seconds each leg)

 

HIIT workout (16 minutes):

Squat jumps or regular squats for a lower-impact version (30 seconds work, 30 seconds rest)

Push-ups (progress to full push-ups or continue with modified knee push-ups) (30 seconds work, 30 seconds rest)

Alternating reverse lunges (30 seconds work, 30 seconds rest)

Plank to shoulder tap (30 seconds work, 30 seconds rest)

Mountain climbers (slow down the pace for a lower-impact version) (30 seconds work, 30 seconds rest)

Russian twists (use bodyweight or hold a light dumbbell) (30 seconds work, 30 seconds rest)

Repeat the circuit twice.

 

Cool-down (3 minutes):

Slow march in place or gentle walk (1 minute)

Standing quad stretch (30 seconds each leg)

Chest opener stretch (interlace fingers behind your back and gently lift arms) (30 seconds)

Forward fold (touch your toes or reach towards your shins) (30 seconds)

Deep breaths (30 seconds)

An infographic showing another hiit workout for beginners
An infographic showing a more advanced HIIT workout for beginners

c) Push Your Limits: 24-Minute Advanced HIIT Workout for Beginners for Continued Progress

Ready for the next level? This workout increases the duration and incorporates more challenging exercises. The total duration of this workout is 24 minutes, including a 3-minute warm-up and a 3-minute cool-down.

Warm-up (3 minutes):

Jumping jacks or step jacks (1 minute)

Dynamic leg stretches (front-to-back and side-to-side leg swings) (30 seconds each leg)

Inchworms (1 minute)

 

HIIT workout (18 minutes):

High knees (30 seconds work, 30 seconds rest)

Push-up with side plank rotation (30 seconds work, 30 seconds rest)

Skater jumps (30 seconds work, 30 seconds rest)

Bicycle crunches (30 seconds work, 30 seconds rest)

Burpees (modify by stepping back into a plank and stepping forward for a lower-impact version) (30 seconds work, 30 seconds rest)

Triceps dips (using a sturdy chair or bench) (30 seconds work, 30 seconds rest)

Repeat the circuit three times.

 

Cool-down (3 minutes):

Slow march in place or gentle walk (1 minute)

Standing quad stretch (30 seconds each leg)

Chest opener stretch (interlace fingers behind your back and gently lift arms) (30 seconds)

Forward fold (touch your toes or reach towards your shins) (30 seconds)

Deep breaths (30 seconds)

An infographic showing a more advanced HIIT workout for beginners

We have provided 3 progressively challenging HIIT workouts for beginners, starting with a gentle introduction to HIIT and gradually increasing in intensity and complexity. These workouts were designed with safety and gradual progression in mind, helping you build your fitness levels and adapt to HIIT training.

Each workout includes a warm-up, a HIIT workout circuit, and a cool-down, emphasizing the importance of warming up and cooling down properly to ensure safety and reduce the risk of injury.

As you progress through these workouts, remember to listen to your body, modify exercises as needed, and prioritize safety. Don’t hesitate to take additional rest or scale back the intensity if you feel overwhelmed. It’s essential to maintain proper form and technique throughout your workout sessions to avoid injury and maximize results.

These 3 HIIT workouts for beginners at home aim to provide a fun, informative, and effective introduction to high-intensity interval training. By following these workouts and practicing safe exercise habits, you’ll be well on your way to improved fitness, weight loss, and a healthier lifestyle.

12) DIY HIIT: Crafting Your Own Customized HIIT Workouts for Beginners

Creating your own HIIT workouts can be an exciting and rewarding experience, allowing you to tailor your routine to your personal fitness goals and preferences. As a beginner, you can follow these simple steps to design effective and enjoyable HIIT workouts:

  1. Identify your goals: First, determine your primary fitness objectives, such as weight loss, cardiovascular fitness, or muscle endurance. This will help you select exercises that target your desired outcome.
  1. Choose your exercises: Select 4-8 exercises that target a variety of muscle groups, including upper body, lower body, and core. You can mix and match bodyweight exercises, resistance training, and cardiovascular movements, depending on your fitness level and equipment available.
  1. Set the work-to-rest ratio: As a beginner, start with a ratio that allows for more rest time than work time, such as a 1:2 or 1:3 ratio. As you progress, you can gradually increase the intensity and duration of your workouts.
  1. Determine the workout duration: Aim for a total workout time of 15-30 minutes, including warm-up and cool-down. For beginners, a HIIT workout can be as short as 10 minutes, but it’s generally recommended to aim for at least 20 minutes per day.
  1. Warm-up and cool-down: Include a 3-5 minute warm-up before your HIIT workout to prepare your body for intense activity and a 3-5 minute cool-down afterward to help prevent injury and promote recovery.
  1. Progression: As you become more comfortable with HIIT workouts, challenge yourself by increasing the work intervals, decreasing the rest intervals, or incorporating more advanced exercises.
  1. Keep it fun: Change up your exercises and experiment with different formats to keep your workouts fresh and engaging. You can also try incorporating music, working out with a friend, or joining a group class for added motivation and enjoyment.

 

By following these guidelines, you can create your own HIIT workouts that are tailored to your individual needs and goals. Remember to listen to your body, prioritize safety, and consult with a healthcare professional before beginning any new exercise program.

An infographic showing the advantages of HIIT

13) Final Thoughts: HIIT-ing Your Stride & Embracing Your Exciting New Fitness Journey

Congratulations on taking the first step towards incorporating HIIT into your fitness journey! As you’ve discovered in this fun and informative guide, HIIT for beginners is an adaptable and efficient approach to achieving your health and fitness goals. From understanding the fundamentals of this powerful training method to exploring famous workouts, success stories, and tailored routines, you’re now equipped with the knowledge and tools to kickstart your HIIT experience.

Remember to prioritize safety, listen to your body, and consult with a healthcare professional before starting any new exercise program. With consistency, proper nutrition, and the right mindset, you’ll soon be reaping the numerous benefits of HIIT, including improved cardiovascular fitness, enhanced muscular endurance, and weight loss.

As you continue to progress in your HIIT journey, don’t forget to have fun, challenge yourself, and celebrate your achievements. Here’s to a fitter, healthier, and happier you with the power of High-Intensity Interval Training!

A HIIT at Home HIIT trainer working with a client

Elevate Your Fitness with HIIT at Home: Personalized Online HIIT Training with a Free 30-Minute Taster Session!

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Here’s what you can expect when you train with HIIT at Home:

  • Personalized HIIT workouts designed for your specific goals, whether it’s weight loss, muscle gain, or improved endurance.
  • Expert guidance and support from an experienced online personal trainer who specializes in HIIT.
  • Convenient and flexible scheduling, so you can fit your workouts into your busy life with ease.
  • Access to exclusive HIIT resources, tips, and techniques to help you stay motivated and on track.
  • Ongoing progress tracking and adjustments to your program to ensure continued success and growth.

Ready to experience the HIIT at Home difference? Sign up today for your FREE 30-minute taster session and embark on the path to a fitter, stronger, and healthier you! Your journey to an amazing HIIT transformation starts here.

A HIIT at Home HIIT trainer working with a client
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