The HIIT is good, but you're numbers are off. Only three 100 meter sprints? 2 min jog & then 1 min walk...you're missing the entire point of HIIT. Go read up on HIIT so you better understand it. I think you'd be better off to just do a steady jog/run for 15-20 minutes compared to what you're doing. What you're doing is interval training minus the high intensity.
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