Create high-intensity interval training workouts with precise timing and exercise descriptions.
Design a [duration]-minute HIIT workout for [fitness level]. Focus: [full body/upper/lower/cardio/core]. Structure: dynamic warm-up (5 min), work-to-rest ratio [e.g., 40:20], [number] rounds of [number] exercises, active recovery between rounds, cool-down and stretch. For each exercise provide: name, detailed form description, common mistakes, regression and progression options, and target muscles. Include total estimated calorie burn and RPE targets.
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