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I upped the resistance to 6 and i do 15 second intervals at about 7-10 cal per minute then 15 seconds going hard between 20-30 cals per minute. I do sets of 5 minutes. So if i do 4 sets that is 20 minutes of work and i consistently show 80-90 calories burned per set. So that is 320 to 360 calories for 20 minutes of work.
