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Intervals are key here, I know it is a bit of a buzz word in fitness but that is because it really works! Thanks to horizon the world has gone mad about three mins of exercise and yes this is great if you just want to get the health benefits but if you respond well to exercise and you don't mind a little hard work.I I would check out Tabata training, boxing or mma workouts, kettle bells, any form of Bootcamp and The Insanity workout will all be good fun. These will all use elements of interval work and you will really see the difference! 3 - 4 times per week should be ample overtraining is a very real phenomenon and you can get quite poorly if you do too much. Nutrition is crucial and the quality of what you eat is very important. All the best and most of all have a cracking holiday!

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