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10. Before & After
Before hitting your max intensity, it's essential that you warm up. Equally important is cooling down after your workout. Both prevent injury and both allow you to get the most out of your workout.

A warm up does exactly what it sounds like — it revs up your cardiovascular system and warms up your muscles. Cooling down does just the opposite, as it gradually brings your body back to its natural state. If at any point during your HIIT workout you feel pain in your chest, start cooling down and bring your workout to a close.