Increasing the intensity as you adapt will prolong the benefits, as will shortening rest. For example, a tabata is pretty much the standard of this type of training, and is 20 seconds of work followed by 10 seconds of rest for 4 minutes (8 rounds total) and can be completed with any movement.<p>And the goal is typically to maintain the same intensity throughout, not to get the highest total number. So if you&#x27;re doing calories on a stationary bike, 10-10-10-10-10-10-10-10 is much better than 15-13-12-10-8-6-5-5 (usually).