Step backward into a lunge. This is easier on the knees than forward lunges but just as effective for glute activation.
The defining characteristic of HIRT is its impact on resting energy expenditure (REE). Traditional steady-state cardio burns calories primarily during the activity itself. In contrast, HIRT protocols—typically involving six repetitions to failure followed by brief 20-second rest intervals—force the body into an anaerobic state. Research published on ResearchGate hirt workout plan pdf